SHARE this helpful article about protein. Quality proteins in the right amount, spread throughout the day and combined with high quality carbs is for sure the way to go. Great to see the reminder about how much protein is really necessary, on average.
What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.
It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.
Most People Get Too Much Protein
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.
Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.
Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.
If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shake Shakeology, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery.
When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.
With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.
http://www.gettingfittogether.com/daily-protein-requirements-for-men-and-women/#!62
What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.
Daily Protein Requirements for Men and Women
The Institute of Health and Nutrition finding is that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.
Most People Get Too Much Protein
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.
Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.
Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.
If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shake Shakeology, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery.
When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.
With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.
http://www.gettingfittogether.com/daily-protein-requirements-for-men-and-women/#!62
"Can't
you just tell me exactly what I'm supposed to eat?" is a question I'm
often asked. Today, we'll look at the answer that, incidentally, is
"no." It's a good thing that there isn't one perfect diet because we
don't all like the same foods. The world would be a pretty boring place
if we did. It also means that you have many choices when it comes to
eating healthy, so why is it so hard?
Humans
are all different, even if it's only slightly. So when it comes to diet
we cannot expect that foods will all work exactly the same for us. This
is in contrast to what the myriad of diet books you can choose from
will tell you. Most of those want us to think that there's only one
way—theirs, incidentally—to transform and keep your body healthy. Of
course, if this were true there'd only be one book to buy. So, just the
fact that there have been hundreds of best-selling diet books is the
best argument that there are many different healthy ways to eat.
You've
probably heard this before, especially if you're a longtime Beachbody
member. Similar to not putting gas in your car when it isn't going
anywhere, your body doesn't have the same nutrient requirements when
you're sitting as when you're moving. Since it's simple to understand
that you burn more calories attempting an Ironman than watching Oprah, it shouldn't be a stretch to understand that you have different nutrient requirements on different days.
Soda. 
Alcohol. 
Or
even close to it. In fact, there are times when you should relax and
let yourself eat whatever you want. I can even come up with a scenario
where junk food is what you want to be eating. But we'll get to that
later.
Your
diet should consist of as much whole food as you can fit into it. This
means vegetables, fruits, nuts, seeds, and meats that have been
processed as little as possible. If your diet consists mainly of these
foods then you're on the right track. Whole foods are also more
regulating than processed foods. Eating them causes your body to respond
in a natural way. It's pretty much exactly the opposite of what happens
with soda and candy.
What's Good:
"Chicken skewers made with low-fat, high-protein chicken breast can be a
healthy and filling appetizer," Aratounians says. "If the chicken
pieces are layered with superfood veggies such as peppers and zucchini,
it makes it even better."
What's Good: "Raw nuts can be a nutritious appetizer that provides heart-healthy fats, fiber, vitamins, and minerals," Aratounians says. 
What's Bad:
"Packaged appetizers are often highly processed and loaded with
calories, sodium, unhealthy fats, refined carbohydrates, additives, and
preservatives," says Aratounians. "This makes them one of the
unhealthiest choices with hardly any nutritional benefits."