Proteins are essential building blocks for your body. No matter how your body is built, everyone benefits from consuming enough protein daily. We'll explain below exactly how much you need.
Daily protein requirements
In general, the following applies:
- Non-athletes: 0.8 grams of protein per kilogram of body weight.
- Endurance athletes: 1.2 grams of protein per kilogram of body weight.
- Strength athletes: 1.8 grams of protein per kilogram of body weight.
- Weight loss: 1.8 grams of protein per kilogram of body weight.
How much protein you need exactly can vary greatly and depends, among other things, on your weight, age, gender, and lifestyle. Pregnant/breastfeeding women, the elderly, and children (due to growth), vegetarians and vegans generally need slightly more protein, as do sick and injured people.
Do you exercise regularly or are you trying to lose weight? Then you also have a higher protein requirement.
Protein and weight loss
Most people who are trying to lose weight mainly want to lose fat. Unfortunately, you also lose muscle in the process. For muscle growth and maintenance, you need calories, while losing weight requires a calorie deficit. Tricky, right?
Fortunately, protein shakes can help. Our muscles are made up of proteins, and you don't want to lose them during your weight loss process. That's why we recommend consuming 1.8 grams of protein per kilogram of body weight daily.