You should get between 10% and 35% of your calories from protein sources. This amount changes according to your goals, health, exercise level, and body composition. You have a daily requirement of protein each day to meet your body’s demands, as your body uses protein to do crucial tasks in your body. How do I get 100 grams of protein a day? is explained in this article by Protein Cult.
How to get 100 grams of protein a day?
100 grams of protein without dietary restrictions
If you don’t have any dietary restrictions, eating 100 grams of protein per day should be easy. Here’s one example of how to do it:
- Greek yogurt (15 grams of protein)
- Beef sausage (14 grams)
- 1 ounce of mixed nuts (5 grams)
- Two eggs (12 grams)
- Snack cheese (5 grams)
- Two slices of turkey bacon (10 grams)
- Two slices of rye bread (10 grams)
- ½ cup of rolled oats (5 grams)
- One can of tuna (27 grams)
100 grams of protein from an animal source
You can try the following list:
- Four eggs (24 grams of protein)
- Three beef meatballs (15 grams)
- Two slices of turkey bacon (10 grams)
- 3 ounces of turkey breast (24 grams)
- One can of tuna (27 grams)
100 grams of protein for vegetarians
If you are a vegetarian, here is an example of getting 100 grams of protein a day:
- Breakfast: 2 scrambled eggs, ½ cup of strawberries, and ¾ cup of Greek yogurt
- Snack: One handful of almonds
- Lunch: consists of a peanut butter and low sugar jelly sandwich with carrot and celery sticks
- Dinner: Garden salad with tofu
100 grams of protein for vegans
If you think it is difficult to include protein in your diet while being vegan, here is what you can do to get 100 grams of protein a day:
- Breakfast: ½ cup of strawberries and ¾ cup of soy-based yogurt
- Snack: One handful of almonds
- Lunch: Tempeh tacos with brown rice and black beans
- Dinner: Garden salad with tofu and sunflower seeds
How can I divide the 100 gram protein in a day?
To consume 100 grams of protein per day, divide it by the number of meals you eat in a day:
- If you usually eat three meals, that means you’re aiming for about 33 grams of protein per meal.
- If you have two snacks throughout the day, you might aim for 25 grams per meal and 12 or 13 per snack.
How much protein should I consume daily?
It depends on your general health and your goal of getting protein. Every day, an adult needs 0.8 grams of protein for every kilogram of body weight. So a person who weighs 75 kg, would need about 60 grams of protein per day.
Guidelines for Protein Intake in Special Populations
After answering the question, “How to get 100 grams of protein a day?”, you must know that many sources that offer protein guidelines include figures for adult men and women. However, other people can require more or less protein according to special conditions:
- Pregnant and breastfeeding women: protein requirements are higher (0.88 to 1.1 grams per kilogram of body weight per day).
- Older adults (those over 65): may require more protein (1.0 to 1.2 grams per kilogram of body weight per day) than middle-aged adults.
- Liver or kidney illness: Protein intake should be reduced for those who have liver or kidney illness (0.6 to 0.8 grams per kilogram of body weight per day).
- Athletes: Your protein needs may increase if you are very active. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada advise that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight each day, with strength and power athletes at the higher end of this range.
((for more information: Benefits of having a high-protein diet))
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