Protein is an essential macronutrient and is an important building block of bones, muscles, cartilage, skin, and blood. In addition to that, the body uses protein to make enzymes, hormones, and other body chemicals.
So it’s fair to say – it’s pretty important!
It take longer for your body to break down protein because of the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat. Good news if your goal is to lose the belly fat!
To find out more about protein check out this article.
How much protein do you need?
I have put together the recommendations from some of the most respected nutritionists in the health and fitness industry.
However here is the general gist:
The optimal protein amount depends on your goal.
Want to slim down without resistance training? Aim for 1.2-1.6 grams of protein per kilo of body weight, per day.
For a 60kg individual they’d have to eat 72-132 grams per day.
Split into 3 meals that’s 24-44 grams per meal.
For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.
20~30g of protein looks like the palm of your hand. Add more palms for more protein…a handy reference tool!
Want to build muscle? Aim for 1.6-2.2 grams per kilo of body weight, per day.
So for a 60kg person, that’s 96-132 grams of protein.
Split into 3 meals that’s 32-44 grams per meal.
For the research, click this link.
I encourage you to do your own research on the topic if you are interested to find out more 🙂