Where’s the Beef?
The point of this post isn’t to date you. If you are old enough to remember this marketing campaign, your young enough to know better. Anyway, today i want to discuss what our actual daily protein requirements actually are. If you have already had a whopper or two today, you have already well surpassed it…even if your an extreme athlete.
A complete protein source is one that provides all of the essential
amino acids. Complete proteins are often also referred to as
ALL animal-based food sources such as meat, poultry, fish, milk,
eggs, and cheese are complete protein sources.
An incomplete protein is one that is low in one or more of the
essential amino acids. A majority of plant-based food sources such
as grains, lentils, and rice are incomplete proteins. The only
complete plant-based foods are Soy, Quinoa, and Tofu.
Complementary proteins are two or more incomplete protein
sources that together provide adequate amounts of all essential
So, the question is how much protein is enough? It can be a little complicated to figure out as you will see.
Currently, the RDA which stands for Recommended Daily
Allowance (average daily level of intake sufficient to meet the
nutrient requirements of nearly all (97%-98%) healthy people) for
protein intake is 0.8 grams per kilogram of body weight.
However, this recommended intake is not enough for people who
are active and indulge in exercises.
Numerous studies indicate protein requirements for active
individuals are approximately double that of the RDA—at least 1.2
– 2.0 grams per kilogram of bodyweight.
For example in my case, I weight 80kg. And my activity level is medium to high. With that my daily protein requirements are between 80 to 160 grams. So, that double whopper above has about 50 grams of protein alone, half your daily requirements. Again the point here is to try and combine your protein intake with plant based combinations as well as with high quality animal protein. Mindfulness requires that you think a little about what you are eating, and what your body needs. Cheers, and have a happy hump day! 24 more sleeps until Christmas!