*Note: this recipe came from Jen at yummyhealthyeasy.com*
Christmas time this year I was looking for a quick, healthy recipe to make for my family this year. I took to google and looked up protein bar recipes. This is one that stood out to me as something different that I should try. So I did, and they turned out pretty good.
If you want to try to make these yourself here is the ingredient list:
½ cup peanut or almond butter
? cup blue agave or honey
1 cup instant rolled oats
¼ cup chocolate protein powder
¼ cup flaxseed
½ cup raspberries
and the directions:
Mix peanut butter and agave or honey in a small saucepan over low heat. Stir until a consistent, smooth texture.
Take off heat and pour in oats, protein and flaxseed. Stir until totally combined. Finally, fold in raspberries.
Spread into a (5×9 inch) loaf pan and press down so it’s a flat. Place in freezer for 1 hour.
After an hour, take out bars from freezer and cut into long bars (or squares). Using wax or parchment paper to separate the bars, place in a plastic air-tight container in the refrigerator. Can be stored in the fridge for up to a week.
Not too many people ate these; it’s tough to compete with pie and chocolate!
One of the biggest questions people often have is how much protein they need to eat per day.
Understandably so. With so much bad information out there and the alarming amount of people selling cookie cutter supplements and workout plans it’s no wonder people get so confused.
My goal is to keep it simple. Let’s look at how much protein you should be eating every day.
I won’t bore you with the chemistry (although I really, really want to!) but protein is very important for bodily functions.
The many roles proteins play in the body
As you can see, proteins play a major role in some vital functions the body has going on.
It goes deeper than just wanting to build or maintain muscle mass, proteins are essential for many other things as well.
With that said, you want to make sure you are getting the right amount so you don’t deprive yourself.
So, how much of it do you need?
Like most things, it’s hard to pinpoint an exact answer for this. It is highly dependent on your activity level, age, goals, and bodyweight. Even then, it can vary slightly from person to person. But basically every study and resource I have read suggests that an average adult should consume 0.8 grams per kilogram (0.36 grams per pound) of bodyweight.
But who wants to be average, right?
If you are trying to build muscle, lift weights very hard, are an athlete, and/or work a physically demanding job, you will need to consume more. A safe bet is to eat 1 gram per pound of bodyweight, if not a little more.
This is where knowing your body comes into play.
If you work as a roofer during the day and come home and lift weights 5 days a week, you will definitely need more protein, and just more overall calories than a person working in a cubicle who does cardio 3 times a week.
As an example, I weigh around 165 pounds and hit the weights and cardio several times a week trying to gain strength and muscle mass. I also work as a personal trainer, dietary aide, and do construction work in the summer. I need to eat a lot, but specifically for protein I try to hit at least 165 grams per day.
Although it is better to get a little too much than not enough, there is just no need to go too high beyond that. Any excess protein your body does not use will be stored as fat if it is excess energy. It could also be hard on your kidneys.
Try to get as much as possible from fresh, whole foods and supplement as needed.
If you are in the market for a protein supplement that won’t break the bank and has no filler B.S. in it, look no further than Vega Protein and Greens blend. 20 grams of protein per scoop along with a green blend and no added things you can’t pronounce. Plus, it tastes absolutely fantastic and you won’t be trying to chug it to get it over with.
And yes, it is a vegan product. However, it does have a complete amino acid profile as it is made from several plant based sources including peas, hemp, and brown rice.
Alright well that’s it for this post.
I hope that helped clear up some of the mystery surrounding how much protein you should aim for in a day.
Remember, shoot for around 1 gram per pound of bodyweight. Increase intake if you are highly active. If you are a little less active, you can get away with less.
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