How much protein is right for you? The amount of protein you need to eat every day depends on a lot of factors like how much you weigh, and how much muscle you have – not just whether you’re male or female.
Since protein is so important in maintaining your lean body mass (basically, everything in your body that isn’t fat), the suggested amount of protein you should eat every day depends, in part, on how much lean mass you have.
Ideally, you’d get a body composition measurement done (some home bathroom scales even do this for you) which would tell you how much lean body mass you have or speak to your Herbalife Independent Distributor about finding out your measurements.
Then, you can easily determine the amount of protein suggested for you, which is 1-2 grams of protein per pound of lean body mass. You can estimate your protein needs even if you don’t have scales with body composition analysis, based on your current body weight. It’s not a perfect method – it doesn’t take into account how much muscle mass you have – but it does at least account for differences in body size.
Your body needs protein after you exercise
Protein is important in recovery, too, since it helps to stimulate muscle repair and growth after you’ve been working out. The ideal post-exercise meal or snack contains a combination of healthy carbohydrates and protein, which is why athletes often turn to foods like a sandwich on whole grain bread, a bowl of yogurt and fruit, a protein shake made with milk and fruit, or specially formulated recovery beverages.
Here’s how to calculate your protein needs:
Your weight (lbs) x 0,7 = how many grams of protein you need
Your weight (kgs) x 1,5 = how many grams of protein you need
The number you get is a reasonable target for the amount of protein, in grams, that you should eat each day.
How much protein is right for you? Example:
So, a woman who weighs 140lbs (64kg) should aim for about 100grams of protein a day; a 220lb man (110kg) should try to eat at least 150grams of protein.
Source: Source: Aspire UK – Issue 177