How Much Protein Do You Need

With the recent emphasis on protein to improve your health has come the question, how much protein do you need? If you research this, then you’re going to find a wide range of answers.

According to the United States Centers for Disease Control and Prevention it’s 46 grams for women and 56 grams for men. However, you need to keep in mind that this is the minimum to prevent illnesses due to lack of protein consumption.

In a recent show on Dr. Oz he also addressed this question on how much protein do you need. According to Dr. Oz the suggested recommendation varies according to your current weight. Here is a link to the show and in it he recommends dividing your weight by 3 to determine the amount of protein that’s right for you.

If I used his suggestion, then I would need 45 grams of protein since I weigh 136 pounds. This would be less then the government’s recommendation. However, if I weighed 210 pounds, then I would need 70 grams of protein, which would be higher then the government’s recommendation.

In deciding how much protein is right for you, this formula of dividing your weight by 3 allows for individual differences and would work for both men and women.

But if you’re wanting to effectively reset your gut microbiome with good bacteria to help you improve your overall health, then you might want to consider taking in more protein.

How Much Protein – Microbiome Reset

The following suggestion on how much protein is right for you is made in the context of resetting your gut microbiome. And here’s why.

Most people have a leaky gut. This means that the junctions in the small intestine are not tight but are loose and may even have gaps. This allows proteins to directly enter the blood stream.

Not good since your immune system will directly target them creating inflammation. As well as taxing your kidneys and liver as they try to filter and eliminate what should have been a beneficial food source. A food source your body needs to obtain the amino acids to properly support your muscle tissue and organs.

There are several key ingredients that can help you quickly address and heal a leaky gut. They are:

L-Glutamine

Pea Protein

Magnesium

Zinc

Flax Seed Powder

Borage Oil

Not only will these natural supplements help to heal a leaky gut, they will also help reset your gut microbiome as they properly nourish the good bacteria you need to properly breakdown protein into amino acids.

And when the leaky gut has been healed, and the junctions in the small intestine are now tight, these amino acids will be properly absorbed into your blood stream so that they can:

Fuel or maintain the muscle building and maintenance process

Control your hunger

Help prevent obesity

Stabilize your blood sugar levels to prevent diabetes

Help to synthesize needed hormones

Provide the needed building blocks to maintain all organ functions

As you can see protein, in the proper form of amino acids, are essential to optimal health and wellness.

How Much Protein – 90 to 100 Grams Per Day

If you have addressed the leaky gut issue, and have begun the process of resetting your gut microbiome to good bacteria that can help properly break down proteins into amino acids, then you also want to spread out your protein intake. Here’s a suggestion guideline for consuming 90 to 100 grams of protein per day:

Breakfast – 25 to 30 grams of Protein

Mid Morning Snack – 5 grams of Protein

Lunch – 25 to 30 grams of Protein

Mid Afternoon Snack – 5 grams of Protein

Dinner – 25 to 30 grams of Protein

You also want to make sure that you reduce your consumption of sugar and vegetable oils. Both of these ingredients fuel bad bacteria and contribute to inflammation and leaky gut. (We could do a whole blog post just on this topic.)

Here’s a table of some great protein sources to help you reset your gut microbiome while addressing how much protein you should consume on a daily basis:

Protein Alternatives (alphabetical)	Serving Size	Protein (g)	Calories
Cottage Cheese, 1% fat	1/2 cup	14	81
Chicken, skinless	3 ounces	28	141
Egg, large	1 egg	6	71
Greek yogurt, 2%	7 ounces	14	88
Ham	3 ounces	14	139
Mozzarella, skim milk	1 ounce	7	72
Pork	3 ounces	22	122
Salmon	3 ounces	22	155
String cheese, nonfat	1 piece	6	50
Tuna	3 ounces	22	99
Turkey, roasted	3 ounces	25	135

And if you eat at fast food places, here are choices that would be under 450 calories and less then 6 grams of sugar but would be excellent protein sources:

Item	Store	Calories	Protein
Quarter White Skinless Rotisserie Chicken w/Steamed Vegetables	Boston Market	380	53
Chicken Caesar Salad With Tender Grill and Dressing (1/2 Packet)	Burger King	450	35
Chicken BLT Salad with Tender Grill and Dressing (1/2 Packet)	Burger King	440	33
Grilled Chicken Cool Wrap	Chic Fil A	340	36
Nuggets (8pc)	Chic Fil A	270	28
Chick-n-Strips (4pc)	Chic Fil A	470	43
Cobb Salad	Chic Fil A	430	39
Asian Salad	Chic Fil A	330	29
Chicken Salad Cup	Chic Fil A	360	28
Grilled Chicken BLT Salad	Dairy Queen	400	42
Original Recipe Chicken Breast Without Skin or Breading	KFC	130	29
Kentucky Grilled Chicken Breast	KFC	220	40
Original Recipe Chicken Breast	KFC	320	37
Premium Bacon Ranch Salad with Grilled Chicken (Low Fat Balsamic Vinaigrette)	McDonalds	345	38
Premium Asian Salad with Grilled Chicken (Low Fat Balsamic Vinaigrette)	McDonalds	305	32
Premium Southwest Salad with Grilled Chicken (Low Fat Balsamic Vinaigrette)	McDonalds	330	33

And for snack options that have at least 5 grams of protein and less then 5 grams of sugar, here would be some excellent choices:

Go Raw Organic Simple Flax Snax

22 pieces

180 calories

6 g protein

Larabar Uber Mixed Roasted Nut Bar

1 bar

230 calories

6 g protein

Bumble Bee Sensations Lemon & Pepper Seasoned

1 unit

200 calories

20 g protein

Horizon Organic Mozzarella Cheese Sticks

1 unit

80 calories

8 g protein

Kind Nut Delight Snack Bar

1 unit

210 calories

6 g protein

Kraft Cracker Barrel Extra Sharp Cheddar Bar

1 unit

60 calories

5 g protein

Simply Protein Herb Simply Protein Chip

1 serving

140 calories

15 g protein

The Good Bean Crunchy Chickpeas Snack

1 unit

120 calories

5 g protein

Eggland’s Best Hard Cooked Peeled Eggs

2 eggs

120 calories

10 g protein

So whether you follow the government guidelines, Dr. Oz’s suggestion of dividing your weight by 3, or begin the process of healing a leaky gut through microbiome research, you need to make the effort in consuming good sources of protein to help you maintain your health and wellness.

Blessing Lives Through Nitric Oxide Therapy!

Dan Hammer