Protein, I know I need it, but how much?
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This is the last nutrition nugget of the week. We'll pick up where we left off next Monday with more info on protein. Tomorrow we'll have a round-up of articles for you, Friday, a recipe to try this weekend. Thanks for reading, Warriors.
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True masters are those who have chosen to make a life, rather than a living.
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Missed previous newsletters? Click below to catch up:

Nov 16: What exactly is protein?

Nov 17: Just what does protein do for me?
Am I getting enough protein?
 by Caroline Kaufman MS, RDN

I’ve got 10 seconds
The average adult needs 0.8 grams of protein per kilogram of body weight every day. To calculate your needs, divide your weight by 2.2 to get your weight in kilograms and then multiply it by 0.8. Don't worry, I used a calculator when I first did this, too. 

I’ve got time, go on
If you want to gain muscle and strength, you’ll need additional protein. The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend that power athletes (strength or speed) get 1.2 to 1.7 grams of protein per kilogram a day and endurance athletes consume 1.2 to 1.4 grams per kilogram. 

More details, please 
While the quantity of protein is important, quality and timing count too. High-quality proteins, including lean meats, beans, peas, nuts, seeds, and soy provide healthful nutrients without excess calories from saturated fat and sodium.
Your body can only use 30 grams of protein for muscle growth at a time, according to a study in the Journal of the Academy of Nutrition and Dietetics, so eat smaller amounts at meals throughout the day instead of loading up at dinner. While we tend to think ‘more is better,’ eating too much protein can end up sabotaging your goals by adding unnecessary extra calories to your diet (I’m looking at you giant protein shake). Aim for 20 to 30 grams of protein at each meal—that’s equivalent to four ounces of lean meat, ¾ can of tuna, four large eggs, one cup of 2% cottage cheese, or ½ a block of tofu.
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We ascribe to the belief that knowledge is power, but in the end if you keep anything in mind when it comes to diet, it is these words of author Michael Pollan's: "Eat Food, Mostly Plants, Not Too Much."
Have you tried Health Warrior Chia Protein Bars? Each flavor boasts 10g of clean plant-based protein from a blend of chia, quinoa, oats, and peas. No soy; no dairy.
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