So how much protein is optimal? - Nucleo Stories

Yes High Protein diets are all over the place!πŸ’ͺ

But what is the optimal daily protein needed?πŸ€”
As with anything in nutrition it depends.

πŸ‘‰On your health.

πŸ‘‰Your weight.

πŸ‘‰Your body composition.

πŸ‘‰Your main goal.

πŸ‘‰Your level of exercise/sport/activities.

And even with these variables in mind, you end up with a starting amount. Which you will have to adjust through self-experimentation.

Comprehensive Research by Examine Research Digest:

 Optimal daily protein intake for active athletes with goal of muscle strength building:

Take 1.6-2.6 gram of protein per kg of body weight over four meals (so each meal about 0.5g/kg). 

πŸ’ͺSo if you weigh 80kg, experiment with between 128 (1.6x80) and 208 (2.6x80) grams of protein per day or an average of 50g per meal. 

πŸ’ͺThe wider variety of plant and animal proteins you eat, the better spread of amino acids you get and the more optimal your protein health and muscle building.

πŸ’ͺSo a 50g protein meal could be a smoothie containing: 

1) 50g of Nucleo (containing 9.25g of combined protein from a diverse variety of sources - the Nucleo amino acid blend, Spirulina and Soy which together contains all 20 the essential and non-essential amino acids).

2)  25g Collagen (has 19 amino acids - 8 of the essentials) from grass fed cows (25g of protein - available on our App)

3) 1 raw egg (6g of protein)

4) 1 table spoon of peanut butter (4g of protein)

5) 6g of almond nuts (6g of protein)πŸ’ͺ

πŸ’ͺYes one meal with a 200g steak will cover your daily need, but you lose out on the variety of proteins and therefore muscle growth won't be optimal. πŸ’ͺ

πŸ’ͺNB: Taking more than 2.6g/kg of protein daily, won't be a waste. It will give you extra energy, but it won't build extra muscle.

Optimal daily protein intake for:

Female endurance athletes: 1.5-2.2g/kgπŸ‘‰

Male endurance athletes: 2 - 2.7g/kgπŸ‘‰

πŸ‘‰Overweight trying to lose fat: 1.2 - 1.5g/kg(Tip: exercise at least 30 minutes x 5 days/week and cut out all sugar and high GI carbs)πŸ‘‰

πŸ‘‰Pregnant and breastfeeding women: 1.6-1.7g/kgπŸ‘‰

πŸ‘‰Children (1 - 3 years): 3 - 4g/kgπŸ‘‰

πŸ‘‰Children (4 - 13 years): 1.5-2g/kg

So really...you don't need tons of protein supplements to achieve your health, weight, fitness or muscle building goals. 

Healthy, high protein foods such as Nucleo, Collagen, eggs, fish, meat, spirulina, lentils, beans, chickpeas, avo's, nuts, seeds, peas, mushrooms and a whole range of green vegetables will do.πŸ’ͺ

Here's to your optimal protein intakeπŸ₯‚

Jacques aka the healthy protein Milkshake Man.πŸ₯‘πŸ₯₯🌽πŸ₯’πŸ†πŸ₯•πŸ₯©πŸŒ°πŸ₯œ

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