Reviewed and Recommended

Sponsor of The Month!
Contact Support to be a Sponsor of The Month.

How Much Protein?

Benefits of a Protein Rich Diet


What is protein?

Protein is an amino acid found in many different types of foods. It is a macro-nutrient (a nutrient your body needs larger amounts of to run properly) much like fats and carbohydrates. However, unlike fats and carbohydrates, it is not stored in the body so it is required to be eaten on a regular basis to replenish. Making up 15% of your body, protein is found in virtually every cell. It is a vital building block of your body that makes up majority of your muscle, cartilage, ligaments, skin and hair. 


Benefits of a protein rich diet

When you maintain a healthy level of protein in your diet, it offers an immense amount of benefits. Not only does it help maintain a healthy body, but it helps to manage muscle and body weight. It's no wonder fitness trainers rely on it so much. It helps boost your health and fitness by:

  • Enhancing metabolism
  • Speeding recovery after exercise
  • Reducing muscle loss
  • Building lean muscle
  • Helping you maintain a healthy weight
  • Curbing hunger

Now, unfortunately there are also downsides to not eating enough protein. Since the nutrient is not stored within our bodies, it requires a more regular replenishment. If this does not occur then you will start to see some of these signs: 

  • Slowed metabolism
  • Muscle, bone, and joint pain
  • Low energy
  • Poor concentration
  • Mood swings
  • Weakened immune system
  • Difficulty gaining muscle

Foods rich in protein

Now that we know how important it is to eat enough protein, how can we ensure we get enough? Here are a few great food options that should give you a boost:

Meats: Chicken, turkey, eggs, lean beef, tuna, shrimp, fish (all types), pork chops, 

Nuts & Grains: Almonds, oats, quinoa, pumpkin seed, peanuts

Beans: Black beans, navy beans, soy bean, tofu, lentiles

Vegetables: Broccoli, brussel sprouts, peas, kale, spinach, collard greens

Dairy: Milk, greek yogurt, cottage cheese

Other: Protein powder


How much protein should we eat?

According to the USDA, the recommended daily intake of protein for adults who are of "average" weight and activity level is 56 grams per day for men and 46 grams per day for women. This is not always the best scale to go off of, especially since it's hard to decide what is average weight and activity. At the very least, you should take your current weight in pounds and times it by .36 grams and that makes an estimate for your recommendation via the USDA scale. For a 150 pound woman that would mean 54 grams of protein, and a 200 pound male would need 72 grams. 

Now, if you are more active you should definitely aim to take in more protein each day than the above suggestion in order to aid in muscle recovery and growth. For a slightly more active lifestyle it is suggested you take your weight in pounds and times it by .5 grams. This will make the suggestion for a 150 pound woman 75 grams and for a 200 pound male 100 grams of protein per day. If you are focused on muscle building in a regular fitness routine, you may want even more (1 gram for every pound). This is still not a perfect science, but it will point you in the right direction. Since everyone's body is different, consult a doctor for more information and listen to the signs your body gives you. 

More great articles at

Latest Blog Posts

Common Problems for Runners:

3 Breathing Techniques You Should Try  It suffices to say that exercise is one of the most important things for your health. Taking care of your body can help you in countless ways, but most importantly, it keeps you healthy both..

Read More

Lead A Healthy Lifestyle Today

How concerned are you about your health? Some people normally take their health for granted. Most of them are not concerned about leading healthy lifestyles. Some rarely take a balanced diet and so on. This can be detrimental. You will note..

Read More

Stop Shin Splints From Holding You Back

 Shin splints can often become one of the most frustrating and painful conditions to deal with. Without the proper treatment and recovery tools, the pain caused by shin splints can get bad enough to even take you out of the sport..

Read More


Dark complexion is a unanimous issue. Women in every age and every era have been finding the skin lighteners. Besides, other problems like acne scars, age spots, skin pigmentation, uneven skin tone, freckles; Melasma, etc. have been treated..

Read More

Dealing With Common Fitness-Related Ligament Sprains

It’s hard to know what to do about a sprained ligament. The pain is usually too intense to simply “walk off.” That is probably a bad idea anyway since this kind of injury increases the risk of further and more serious..

Read More


Stimulife Health Join Our Team!

Vitality Energy Mints - Better Than Energy Drinks! Best Caffeinated Tablets Contain 50 Mg Caffeine Energy Boost wit… - Get Traffic from Posting Ads On Our AdBoard

Industry News

Supermarkets and online shopping spur February spike in UK retail sales

LONDON, (Reuters) - British retail sales jumped in February, although doubts remain about the underlying strength of consumer demand as the ..

Read More

Online shopping advantages and disadvantages

ONLINE shopping is easy I'm sure most people will agree. For me personally I prefer online shopping because it is so much easier. Why some p..

Read More

“The First wealth is health.” ― Ralph Waldo Emerson