Depending on your age, gender and activity level, your protein intake is going to look vastly different to the next person, and for someone who’s never really given protein a second thought it can be scary to even attempt to eat your required amount. Let’s take a second to break that number down, and make it as easy as possible for you to actually get it down.
Know Your Number
You can find online calculators everywhere that can help you find your daily caloric amount for cutting or bulking, what micronutrients you need and yes even your recommended protein amount. To use the Australian Government's advice, we can find approximate levels below:
Females 19yo - 30yo:
RDI 46 g p/day (0.60 g/kg)
Males 19yo - 30yo:
RDI 64 g p/day (0.84 g/kg)
These figures are just approximations of RDI’s, this doesn’t take into account fitness levels, dietary requirements or the like. To be easy, we can make the example following the RDI’s above, that a female that’s 60kg at a moderate activity level needs about 50g-60g of protein per day, considering that with higher caloric demands in physical activity will require more protein.
How To Get It In
For someone with the goal of eating 100g-150g+ of protein per day, it can seem like a struggle to actually get it all in, but following some recommendations below, it can be a lot easier than you might think.
Have Protein With Everything You Eat.
Snack? Meal? Make sure whatever it is, has at least 20g of protein included. It doesn’t have to come from the actual food, but having a protein shake next to you can be a pretty easy way to get the habit going.
Meal Prep.
If you know exactly what you meals are going to look like day to day, it becomes a lot easier to find inclusions of protein everywhere. If know how many calories you have left the day for example, you can make the choice between a shake of some sort, or a full protein based meal.
Wrapping Up
Like with most things that are activity or nutrition based, simply but consistent, beats flashy diets every time. If protein becomes a non-negotiable in every meal, or apart of you routine, you can aim for higher and higher amounts.
