Do I Need A Lot of Protein?

What is Protein?
For us who have just begun our journey into a healthier lifestyle, protein is the basic building block of our body. Everything you see staring back at you when you look at the mirror, is made up of protein. When a part of our body needs to be healed or rebuilt, proteins are responsible for the job.

When we exercise, when we move our body, muscles and body fat are being used up. The more we move, the more muscles are broken down, new muscles will replace these used up muscles, and protein will play a major role in rebuilding everything that was broken down during your exercise. Having enough protein component with your meals will make sure that you have enough to rebuild what you break down when you move.

How much protein should an average person have each day?
There’s no ‘constant’ requirement in terms of protein intake. What’s important is that you put your body into the safe zone when taking protein. This safe zone is to have 1 gram of protein for anywhere between half to your full body weight in pounds. Simply put, if you weigh 100 pounds, then you should be taking anywhere between 50g to 100g of protein, depending on the effect that you want to have.


For people with minimal activity, which may include the regular working hours, in and out of the office, going straight home, taking care of family, and house chores, your protein intake should be 50% to 75% of your body weight in pounds.

Those with some form of physical activity every day such as jogging, muscle toning, regular push ups, and the like, added to the daily activities I listed on the previous paragraph, should have 75% to 110% of body weight in protein grams.

Body builders, and those who aspire to follow the example of Dwayne “The Rock” Johnson, Hugh “Wolverine” Jackman, should have somewhere between 110% to 150% of body weight in protein grams.

There are several, cost-effective sources of protein that you can add to your daily meals:

  1. Eggs
  2. Milk
  3. Ground Beef
  4. Chicken Breast
  5. Tilapia
  6. Corned Beef
  7. Tuna
  8. Sardines
  9. Mixed Nuts
  10. Tofu

On the other hand, for those who are always on the go, protein supplements will also provide your daily protein requirement without the hassle of cooking, kitchen preparation, etc.  There are several protein supplements out there for you to use, but for me personally, I’ve been using Body Fortress Whey Protein (Chocolate Flavor) for the past two months, which gives me 30g of Protein per scoop.  I take one serving during breakfast, and another serving 30 minutes after I run, for a total of 60g of Protein in supplement form, and the rest are taken care of by breakfast, lunch, and dinner.

It is important to monitor protein consumption each day. This basic component plays a crucial role on our daily activity, whether we just prefer to be inside the office, or if we have some form of physical effort exerted daily, or whether we want to shred off the old flab and replace them with beefed up muscles.  It also makes each day exciting and challenging; what am I going to eat today?  How much protein will you still have to take?  It’s up to you if you want to take protein in form of food, as it may have a higher calorie content, or by taking supplements which is equally effective, yet not as heavy on the calories.





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