How to consume 120 grams of protein per day

Proteins are one of the three essential macronutrients for our body, along with carbohydrates and fats. They play a fundamental role in building and repairing muscle tissue, hormonal balance, and maintaining healthy skin.

Many people try to increase their protein intake to achieve their fitness goals, such as gaining muscle mass or losing weight. However, it is not always easy to consume the right amount of protein every day.

In this article, we will examine how to consume 120 grams of protein per day through a combination of natural foods and protein supplements. We will also provide some tips on how to make daily protein intake easier.

Calculating Protein Needs

To determine your daily protein requirement, you need to consider several factors such as age, gender, level of physical activity, and muscle mass.

Factors That Affect Protein Requirements

• Age: older people need less protein than young adults.
• Gender: men tend to have more muscle mass and therefore require slightly more protein than women.
• Level of physical activity: those who regularly engage in physical activity require more protein to support muscle growth and repair damaged tissues.
• Muscle mass: those with greater muscle mass require more protein to maintain and develop muscles.

Once these factors are considered, you can use a simple formula to calculate your daily protein requirement:

For example, if you weigh 70 kg and regularly engage in intense physical activity, you should consume between 105 g and 140 g of protein per day.

Remember that it is important to distribute protein intake evenly throughout the day, for example by eating protein sources with every meal and snack.

Sources of Protein

There are several sources of protein that can be used to achieve the goal of consuming 120 grams of protein per day. Here are some of the most common options:

Meat and Fish

Meat and fish are the most well-known and commonly used sources of protein. For example, a serving of chicken (100 g) contains about 31 g of protein, while a serving of salmon (100 g) contains about 22 g.

Eggs

Eggs are another important source of protein. One large egg contains about 6 g of protein, so eating two eggs a day can significantly contribute to daily intake.

Dairy Products

Dairy products such as milk, yogurt, and cheese are also excellent sources of protein. For example, one cup of Greek yogurt contains about 23 g of protein, while one slice of cheddar cheese (28 g) contains about 7 g.

Legumes

Legumes such as beans, chickpeas, and lentils are rich in plant-based proteins. One cup of cooked black beans contains about 15 grams of protein, while one cup of cooked lentils contains about 18 grams.

Nuts and Seeds

Nuts and seeds are also a good source of protein, as well as being rich in healthy fats and fiber. For example, one ounce (28 grams) of almonds contains about 6 grams of protein, while one ounce of pumpkin seeds contains about 5 grams.

• Chicken
• Salmon
• Eggs
• Greek yogurt
• Black beans
• Almonds

Consuming a variety of protein sources can help ensure an adequate intake of all essential amino acids needed for muscle growth and repair.

Examples of High-Protein Meals

Here are some examples of meals that will help you consume 120 grams of protein per day:

• Breakfast: Three-egg omelette with cheese and spinach + one slice of whole-grain toast.
• Snack: A serving of Greek yogurt (170g) with fresh fruit and chia seeds.
• Lunch: Grilled chicken salad with lettuce, tomatoes, cucumbers, and avocado. Seasoned with olive oil and balsamic vinegar.
• Snack: A protein shake made with almond milk, banana, peanut butter, and protein powder.
• Dinner: Grilled salmon with mixed vegetables (zucchini, peppers, and carrots), seasoned with lemon juice and a drizzle of olive oil.

Remember that these are just examples and you can customize meals based on your dietary preferences. Additionally, it's important to vary your diet to ensure you consume all essential amino acids needed for your body.

Conclusion

Consuming 120 grams of protein per day may seem like a challenge, but with proper planning and food choices it's achievable.

It's important to choose high-quality protein sources such as lean meat, fish, eggs, dairy products, and legumes to ensure adequate intake of essential amino acids. Additionally, incorporating protein into every meal and snack can help achieve daily goals without having to eat large amounts in one meal.

However, it's also important not to overdo protein intake. Consuming too much can put pressure on the kidneys and increase the risk of chronic diseases such as cancer and heart disease. Moreover, consuming excessive amounts of protein doesn't automatically guarantee greater muscle mass or better sports performance.

In conclusion, consuming 120 grams of protein per day requires careful planning and choosing the right protein sources. With a balanced and varied diet, this goal is achievable without compromising long-term health.

• Choose high-quality protein sources such as lean meat, fish, eggs, dairy products, and legumes

• Integrate protein in every meal and snack
• Don't overdo the intake of protein

In conclusion, taking the right amount of protein is essential for maintaining good health and adequate nutritional intake. With proper planning and food choices, it's possible to reach the daily goal of 120 grams of protein without compromising long-term health. Always remember to choose high-quality protein sources and integrate protein into every meal and snack to ensure adequate essential amino acid intake.