How much protein do we need?

 

4-Part Protein Series: SUPPLEMENTING PROTEIN Part 4

How do you know how much protein you actually consume? There are many articles on the internet about how much protein you need with various calculations. There is a range of results for the recommended amount of protein ranging from about a half a gram to over a gram of protein per pound of body weight. I personally like to use an estimate of LBM (lean body weight) for the body weight instead of total body weight. The calculator in the 1st Phorm App is a great tool for helping with this. 

I like the general rule of thumb that you should get 1 to 1.2 gram of protein per pound of LBM. Most leading fitness nutritionists recommend this, and it's what you will find when for your estimate in the 1P App. If you need any help figuring this out or have any questions, shoot me a message in the 1st Phorm App.

This is part 4 of a 4-part Protein Series. See Part 1, Part 2, and Part 3 if you need to catch up to today's post. 

First, find out how many grams you actually need.

Second, find out how many you are actually consuming.

Third, make a meal plan with adjustments.

Fourth, follow the plan!

The only way to find out how much protein you are consuming is to write it out or log it an App. If you write it out, you'll need to itemize each entry and calculate it out. I did that back in the old days, the online Apps make it much easier. The 1st Phorm App has a database that is highly accurate and does not have a lot of false entries as many of the free Apps do.  I've been using online calculators a long time and have done the match manually for comparison. 

As you all know we should ALWAYS be shooting for whole foods first. But let's be real, life is hard, and we get busy! This can make hitting our protein goal much harder, which now you know through protein education on why that is so important! When we are consistently missing our protein goal that’s when we need help. 

This is where Level-1, Vegan Power Pro, and even Phormula-1 come into play.  Unless you have allergy issues, or you happen to live a plant-based lifestyle then we should start off with Level-1. This is a sustained assimilation protein shake that is literally designed to mimic the digestion of whole food and is a great option to fill in the gaps. Plus let’s be real it tastes amazing too which makes staying on track even easier.

I often use Level-1 in my protein ice cream and it's my favorite way to get enough protein while have a sweet creamy treat that replaces regular mainstream ice cream in my lifestyle. Rarely do wish to eat regular ice cream as it doesn't make me feel well. I can eat my Level-1 protein ice cream as a meal. Lately I've been enjoying the Power Pro Bars as they have extra nutrients I certainly can use, and they don't have sugar alcohols which don't agree with my digestion. My favorite flavor is the double chocolate.

Here are the calories and protein for my protein ice cream. The powdered milk helps add a little thicker texture and helps the protein total, as does the fresh farm milk I use after skimming off all of the cream which I use to make cultured butter and buttermilk.

If you want more amazing protein recipes, 1st Phorm put out a very nice free recipe book.

Let me know your favorite protein recipes!

For rapid fire here are some commonly asked questions on Level-1:

How many times can I use Level-1? 

Technically you can use it as many times as needed to hit your protein goal.  I don’t recommend more than two shakes a day because you’ll burn out on it and won’t have that easy tool to use anymore.

Can I use Level-1 with my meal?

You absolutely can! Especially if your meal is low on protein then I highly recommend it. You can also use it if at the end of the day you are low on protein and need a little boost to your day. 

Can I use Level-1 pre or post workout? 

While technically you can I don’t recommend it since it is designed to digest slowly. This is where Phormula-1 comes in and is obviously king here.

If you have more questions that I didn’t answer, please let me know!

PS My sore throat sounds very horrible today so no video today. As much as I like being "real" no one needs to hear my raspy phlegmy voice right now!

Those of you who know me, know I'm real. I'll still do videos as soon as I'm better. And sometimes I'll still post current pictures or past pictures.

I can be gritty:

And I am always happy after I swim:

And while I don't think I'm glamorous or better than anyone else, I'll always try my hardest to be my best self and put my best foot forward. Whether the pictures are current or not, it's me and I am the real deal.

I appreciate all who continue to fight the good fight with me.

Roberta

Never Settle

Never Give Up

Live Your Dream