How Much Protein To Eat

Here is a simple guide on how to best take protein.

Recommended Daily Intake

The recommended daily protein intake depends on factors such as weight and activity level.

For those who are overweight or obese, a daily intake of 1.1 to 1.6 g/kg (0.5 to 0.7 g/lb) of protein is suggested.

For those with a normal weight (BMI <25), the recommended intake is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) per day. 

For maximising muscle protein synthesis, a general guideline is to aim for a minimum of 0.4 to 0.6 g/kg of protein per meal. Older adults (over 50) may require a higher intake of up to 0.6 g/kg per meal. [2]

When To Eat Protein

• Eat protein at every meal to stimulate muscle protein synthesis throughout the day. Research indicates that consuming protein every three hours is more effective for stimulating muscle protein synthesis than consuming smaller amounts every hour and a half or larger amounts every six hours. 
• A practical approach, as suggested in the sources, is to aim for at least 30 grams of protein per meal. 

Protein Sources

• The sources highlight that the type of protein source, whether animal or plant-based, is less important than ensuring adequate protein intake at each meal. 
• High-quality protein sources include chicken, turkey, grass-fed beef, bison, fish (e.g., tuna, snapper, salmon), dairy products (e.g., cheese in moderation, plain yogurt), seeds, nuts (including nut butters), beans, and certain grains. 

Animal-Based Protein

• The sources state that eggs are a highly digestible protein source, with the body utilising approximately 48% of the protein. 
• Meat, fish, and poultry have a protein absorption rate of around 32%. 

Plant-Based Protein

• The sources suggest that soy protein is less well-utilised by the body, with only about 18% being absorbed. 
• Plant-based protein powders are recommended as a convenient way to increase protein intake for vegans and vegetarians. Processing methods for these powders help to eliminate antinutrients and enhance protein bioavailability to levels similar to animal products. 
• Whole plant sources of protein such as soy products (edamame, tempeh, tofu), lentils, split peas, and various beans are also beneficial. Cooked grains like amaranth, quinoa, oat bran, wild rice, oatmeal, and buckwheat provide moderate amounts of protein. 

Important Considerations

• Cooking Methods: When preparing meat, poultry, and seafood, using gentle cooking methods like steaming, boiling, braising, baking, or pressure cooking is recommended. This is because potentially harmful chemicals can form when cooking with high-heat methods such as grilling over an open flame, broiling, and smoking. 
• Digestive Support: If you experience gas or bloating after consuming animal protein, you may benefit from taking a digestive enzyme supplement that includes betaine HCL and ox bile. These supplements can improve protein digestion and promote a balanced gut microbiome.

Supplements

Cosway Malaysia's NN High Protein is a great way to increase your protein intake and support your overall health and wellbeing! This premium supplement combines soy and whey protein isolates to provide you with all nine essential amino acids.

● Soy protein isolate is a high-quality, plant-based protein that is low in fat and cholesterol-free. It is known for its ability to support muscle growth and maintenance. The Malaysian Ministry of Health recommends consuming 25g of soy protein daily to help lower blood cholesterol levels.

● Whey protein isolate is a fast-digesting dairy protein that is rich in branched-chain amino acids (BCAAs). BCAAs are crucial for muscle recovery and growth, and whey protein is also known for its immune-boosting properties.

Cosway NN High Protein has several benefits, including:

● Promoting a healthier, leaner body. The combination of soy and whey protein supports muscle development and fat loss.

● Promoting youthful-looking skin. Protein plays an essential role in skin repair and regeneration, which may enhance skin elasticity and appearance.

● Being high in protein and low in fat. This makes it suitable for those seeking to increase their protein intake without extra calories.

Cosway NN High Protein is also cholesterol-free, easy to mix, and free from artificial colouring and preservatives.

If you are looking for a high-quality protein supplement to help you reach your fitness goals and support your overall health, I highly recommend giving Cosway NN High Protein a try. Click here to check out Cosway's High Protein Powder. (When you are at the site, click on "Shop" when the pop-up appears, then use the Search Box at the top search for the protein page)

Summary

• Prioritise protein intake, aiming for the recommended amount based on your individual needs.
• Distribute your protein intake evenly throughout the day by consuming protein with each meal.
• Choose protein sources that you enjoy and that fit your dietary preferences and lifestyle.
• Be mindful of cooking methods to minimise the formation of potentially harmful compounds.
• Consider digestive support if needed to optimise protein digestion and gut health.
• Consider high-quality taking protein supplements if you think you are not getting enough protein from your daily food

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