We hear a lot about protein, but how much protein is actually needed for men and women on a daily basis? It varies depending on your gender, age, and activity level. If you’re very active or you lift weights, you will require more protein than the average person. According to the US Department of Agriculture, all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day.
For example, a woman who weighs 130 pounds should get at least 48 grams of protein per day. If you’re active or hit the gym often, you will want to make sure that you’re getting even more than that. A good goal to reach is 75 grams of protein per day, or 25 grams of protein at every meal.
A good way to keep track of your daily protein intake is to keep a food journal. This will help you to monitor the amount of protein you’re eating on a daily basis, and you’ll know whether you should eat more or less of it.
Thankfully, sources of protein are easy to find. If you’re an omnivore, look for grass-fed beef or free-range chicken. Cage-free and organic eggs are another good option for omnivores. Vegetarians, vegans, and omnivores alike can find protein in organic tofu, tempeh, beans, lentils, legumes, quinoa, nuts and nut butters, chickpeas, edamame, chia seeds, seitan, non-dairy milks, hemp seeds, and leafy greens such as spinach, kale, or broccoli. Even cocoa powder contains protein!
Although a protein deficiency is not common in most individuals, you may recognize some of the signs and symptoms.
- Muscle or joint pain
- You’re constantly craving junk food such as sweets or empty carbohydrates
- Poor sleep and energy levels
- You’re moody and stressed out
- Your brain feels foggy and you have trouble concentrating
- You’re experiencing hair loss
If you’re concerned that you may be deficient, contact your medical practitioner for testing, or begin incorporating more protein-rich foods into your diet. If it’s difficult to eat protein-rich foods at every meal or maybe you’re having trouble getting 25 grams of protein in every meal alone, try drinking a pea protein or hemp protein shake three times per day, in addition to your regular meals.
If you’re experiencing muscle or joint pain and you’re looking for a natural and non-invasive solution, contact Premier Health Chiropractors. Your muscle or joint pain may be the cause of something other than a protein deficiency, such as osteoporosis, scoliosis, spinal pain, stress, whiplash, or another medical condition. Many medical conditions such as these can benefit from chiropractic care.
Contract Premier Health Chiropractors today and see what chiropractic care can do for you and your family!