How Much Protein Should You Eat Per Day?

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with Momentous

Today's Newsletter at a Glance:

• Why is Protein so Important?

• How Much Protein Should You Be Eating Daily?

• 5 Protein-Powered Meals

• Maximize Muscle Protein Synthesis (MSP)

In the never-ending stream of fad diets, food religions, and nutrition politics, it can be hard to decipher what information to incorporate into your nutrition program.

Regardless of your thoughts or emotions toward a particular diet philosophy, protein is a macronutrient everyone can support.

In today's newsletter, we'll unpack the importance of protein, how much protein you should consume daily, five simple ways to increase your protein intake, and how to optimize your body's protein usage.

Disclaimer: If a qualified healthcare professional has told you to follow a low-protein diet, then DO NOT change, alter, or stop your nutrition program.

Why is Protein so Important?

Before we discuss the Recommended Daily Allowance (RDA) for protein intake, it's essential to understand why protein is so vital to our bodies.

Protein is responsible for building, repairing, and regulating everything in your body.

Your muscles, organs, skin, hair, and nails are all composed of protein.

The key components of protein are amino acids. Dietary protein provides 'essential' amino acids, which the body can't create alone.

Adequate protein intake is required to maintain and build lean muscle mass through Muscle Protein Synthesis.

During the aging process, our bodies are predisposed to naturally lose muscle.

Therefore, protein intake becomes even more crucial to encourage muscle protein synthesis as we age.

How Much Protein Should You Be Eating Daily?

The amount of protein you should consume is entirely based on your body weight.

The RDA for less active adults is 0.45-0.73 grams (1.0-1.6 g/kg) of protein per pound of body weight per day. The International Society of Sports Nutrition (ISSN) suggests that individuals who regularly engage in resistance training may benefit from an increased range of ~1 gram (1.4-2.0 g/kg)of protein per pound of body weight per day.

Sufficient dietary protein supports and encourages overall health and physiological function, including muscle mass, organ function, and immune response.

An added bonus is that protein does a phenomenal job of keeping you full. This means fewer cravings, less snacking between meals, and better control over overall calorie intake.

5 Protein-Powered Meals

If you want to hit your daily protein goals, you have to prioritize protein in each meal.

You have to get creative.

Here are five protein-focused meals that are staples in the London household.

Use these recipe ideas as inspiration to create meals that fit your favorite styles.
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1. Protein Iced Coffee:​
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   I can't take credit for this one. Dr. Stacy Sims inspired me to try this, and I love it. Your morning coffee is low-hanging fruit to start your day with 20-30 grams of protein.
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   Here is the recipe:
   - 1 scoop of protein powder (The Plant Protein and Whey Protein I use)
   - 4 ounces of milk of your choice
   - Pour a double shot of coffee into the milk/protein mix
   - Put it in the fridge the night before, so it’s ready for the morning
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   ​Click here to watch Dr. Stacy Sims's Protein Coffee Tutorial.
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   ​Get up to 35% off Momentous Protein Powder by heading to www.livemomentous.com/london and using code LONDON at checkout.​
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2. Protein Breakfast Smoothie
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   ​If you're not a coffee person or looking for variety in your breakfast options, I highly recommend a protein breakfast smoothie.
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   Here is the recipe:
   - Frozen blueberries or cherries
   - Banana
   - Milk of your choice
   - Almond or Cashew Butter
   - Vanilla Spice Protein Powder​
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3. Steak/Chicken Power Bowl
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   ​Need a protein meal that you can bring to the office or on the go? A steak or chicken power bowl is a great choice.
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   Here is the recipe:
   - Steak or Chicken Breast
   - Cooked Quinoa, Brown Rice, or Cauliflower Rice
   - Tomatoes, Broccoli, or Arugula
   - Avocado, Feta, or Goat Cheese
   - Olive oil, lemon, garlic​
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4. Chicken/Salmon Salad​
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   Here is the recipe:
   - Grilled Chicken or Baked Salmon
   - Mixed Green Base
   - Cherry Tomatoes
   - Avocado Slices
   - Toasted Almonds, Walnuts, or Pumpkin Seeds
   - Simple Dressing (olive oil, lemon juice, Dijon mustard, salt, and pepper)
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5. No-Bake Protein Balls
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   ​Here's a simple protein dessert or snack when you're in the mood for something sweet.​

   • 1 cup rolled oats

   • ½ cup nut butter (peanut, almond, or cashew)

   • ¼ cup protein powder (vanilla, chocolate, or unflavored)​

   • 2–3 tbsp honey or maple syrup

   • 1 tbsp chia seeds or ground flaxseed

   • 1 tsp vanilla extract

   • Pinch of sea salt

Maximize Muscle Protein Synthesis (MPS)

Increasing dietary protein alone will help trigger muscle protein synthesis; however, nutrition alone won't produce optimal results.

Resistance training will maximize muscle protein synthesis. Strength training stimulates MPS by increasing the sensitivity of muscle fibers to amino acids.

Imagine for a second that muscle protein synthesis is a fire. The wood logs are equivalent to dietary protein intake, and the ignition is from resistance training. They amplify each other.

Remember: muscle is the organ of longevity.

For both women and men.

Your two levers for gaining or maintaining muscle mass are exercise and nutrition.

Consciously pull them daily.

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My only ask to you:

If you found this newsletter valuable, take a second and forward this email to someone you think would, too.

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Only the best,

Jeremy London, MD

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