How Can I Add More Protein to My Diet?

Protein is one of the best foods to consume for muscle recovery, growth and strength. The average adult should be eating at least 0.8 to 1 gram of protein per kilogram of body weight (PDF). For example, if you weigh 150 pounds (68 kilograms), you should aim for about 55 to 68 grams of protein per day. One of the easiest ways to make sure you’re hitting the mark is to divide your required amount of protein by the number of meals you eat daily. That way, you know how much protein each meal should include.

People who are active, lift weights, compete in sports or have laborious jobs may find it benefits them to eat more protein than the recommended minimum. Older adults, especially those at risk of sarcopenia (age-related muscle loss) can also benefit from eating more protein. To calculate how much protein you need, try this dietary reference intake calculator from the United States Department of Agriculture. This visual guide also shows you what 100 grams of protein looks like on a daily basis. 

The number of grams of protein you have to eat regularly can seem daunting, but having the right strategy and understanding can make this achievable. Try these seven easy ways to increase the grams of protein you eat daily.

Excerpted from CNET

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