Did you know your protein needs change depending on your lifestyle? Protein is one of three macronutrients in the diet (the others are carbohydrates and fat) required for growth and a source of energy. However, the amount you need can change during periods of additional stress but most importantly fluctuate based on your individual lifestyle needs and habits. Not sure how much protein you require in your diet each day? Here's how much protein you need if you're a:
Busy Mom
Your protein requirement: 0.8 to 1.0 grams of protein per kilogram of body weight daily
Rationale: Protein is a key macronutrient needed for energy, and if you're constantly on-the-go it can provide you with the required fuel you need to get you through your day. The key is to include protein at each meal and snack throughout the day, as it will help stabilize your blood sugar levels for more consistent energy levels. Too busy for breakfast? Incorporating a protein shake into your morning routine is an easy way to get your protein fix first thing in the morning for lasting energy, plus it only takes a few minutes to whip together a tasty smoothie.
An avid workout fan
Your protein requirement: To build muscle mass, you need 1.4-2.0 grams of protein per kilogram of body weight daily
Rationale: Protein supplements are well-known amongst those who regularly work out and looking to build muscle mass. If physical activity of any sort is part of your daily routine, you may need to increase your protein intake. Protein 30 minutes before a workout can help increase energy and performance, but it's also particularly important to consume protein immediately after a workout to help with muscle recovery, as muscle tissue is broken down during intense workouts.
Vegetarian
Your protein requirement: 0.8 to 1.0 grams of protein per kilogram of body weight daily
Rationale: Your protein requirement doesn't necessarily increase just because you're following a vegetarian diet. What's important is to ensure you are still consuming adequate amounts of protein even after you've eliminated protein-rich foods from your diet such as meat, fish, poultry or eggs. If you still consume dairy, a whey-based protein supplement can also help you boost your protein intake throughout the day.
Pregnant
Your protein requirement: 1.1 g of protein per kg of body weight is recommended daily during pregnancy and lactation
Rationale: Protein is essential during pregnancy (and most importantly during the second and third trimester) and the breastfeeding period due to the rapid growth of the developing baby, and to accommodate changes in the mother's body, such as the organs. Protein helps to form new cells, and is essential for building key structures in your baby's body such as soft tissues, bones, organs and red blood cells
Where can I find protein in the diet?
Animal-based protein sources (i.e. meat, poultry, fish, eggs, milk, cheese, yogurt and whey protein supplements) are complete proteins, meaning they contain all nine essential amino acids. Plant-based protein sources (i.e. tofu, non-dairy beverages, grains, nuts, seeds, legumes and plant-based protein supplements) are typically incomplete proteins, meaning they are missing one or more essential amino acids. Plant-based protein sources must be combined in order to create complete proteins.
When should I take a protein supplement?
The key is to consume protein at every meal and snack (20 to 35 grams per meal) – not just at dinner, the meal where your plate is more likely to contain a good source of protein, such as meat, fish, chicken, dairy eggs, or plant-based protein such as beans or legumes, than at breakfast or lunch.
This is where a protein supplement comes in, as it can help boost your intake of this important nutrient throughout the day. A protein supplement is convenient and portable, making it great for when you're on-the-go. A whey-based formula such as Jamieson Essentials™ plus Protein is the only protein powder on the market that also contains 100 percent of your daily requirement of vitamins, including 600 IU of vitamin D, as well as probiotics and omega-3 from flax.
What's the best way to take a protein supplement?
One scoop of protein can be easily mixed with water, juice, or milk as a snack or it can become part of a nutrient dense delivery vehicle for breakfast or lunch when combined in a smoothie with other ingredients such as flax or chia seeds, avocado, fruits and/or vegetables with a base of milk or non-dairy beverage. When combined with a source of carbohydrates (i.e. juice) it can also be consumed within 45 minutes to two hours post-workout to help replenish glycogen stores in muscle that get depleted after a workout.
