Nutrition
How much protein do you need a day? How to get there without complications
A simple guide to how much protein to eat if you train, how much each food has and how to spread it across breakfast, lunch, dinner and snacks.
Protein is the most filling nutrient, helps build and maintain your muscles and helps you recover from training. That is why at IsraFit we recommend it at every meal.
Short answer: if you train, eat 0.7 to 1 gram of protein per pound of your ideal weight a day (about 1.5 to 2.2 grams per kilo), spread over 3 or 4 meals (plus a snack) of 25 to 40 grams. An analysis of 49 studies (Morton et al., 2018) found that the benefit for muscle levels off near 1.6 g per kilo, with 2.2 as a reasonable upper limit; the International Society of Sports Nutrition (ISSN) recommends 1.4 to 2.0 g per kilo for most people who exercise.
How much do you need?
A simple guide: if you train, aim for about 0.7 to 1 gram of protein per pound of your ideal weight (the weight you want to reach) a day, spread across your meals. In kilos, that is about 1.5 to 2.2 grams per kilo.
Example: if your ideal weight is 150 pounds, that is between 105 and 150 grams of protein a day. Spread over 3 meals and 1 or 2 snacks, that is about 25 to 40 grams each time.
How much protein does each food have?
Approximate amounts, cooked, based on USDA FoodData Central (they can vary by brand). Grill, bake, boil or air-fry them.
| Food | Portion | Protein (approx.) |
|---|---|---|
| Chicken breast | 4 oz (a palm) | 35 g |
| Ground turkey, 93% lean | 4 oz | 28 g |
| Lean beef | 4 oz | 28 g |
| Shrimp | 4 oz | 27 g |
| White fish (tilapia, grouper) | 4 oz | 26 g |
| Salmon | 4 oz | 25 g |
| Tuna in water | 1 can (5 oz) | 25 g |
| Low-fat cottage cheese | 1 cup | 28 g |
| Egg whites | 1 cup | 26 g |
| Nonfat Greek yogurt | 1 container (5.3 oz) | 15 g |
| Eggs | 2 large | 12 g |
| Beans | 1 cup | 15 g |
| Lentils | 1 cup | 18 g |
| Firm tofu | 1/2 cup | 20 g |
| Protein shake (whey) | 1 scoop | 20–25 g |
How do I spread protein through the day?
- Breakfast: a 2-egg omelet with half a cup of egg whites and spinach, or Greek yogurt with fruit.
- Lunch: one or two palms of grilled chicken with rice, beans and salad.
- Snack: 2 boiled eggs and a fruit, tuna with whole-grain crackers or cottage cheese with pineapple.
- Dinner: baked salmon, lean beef or ground turkey with vegetables.
- After training: a protein shake, or have dinner soon.
What are the most common mistakes?
- Eating almost all your protein at dinner. Spread it out: it keeps you fuller during the day and you recover better.
- Thinking the shake is a must. It helps when there is no time, but real food comes first.
- Forgetting beans and lentils. They bring protein and also count as carbohydrates.
If you have a health condition, such as a kidney problem, talk to your doctor before eating more protein. IsraFit's free Food Guide has all the proteins, carbs and fats with their portions, easy snacks and a shopping list.
Sources
- Jäger R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20. doi.org/10.1186/s12970-017-0177-8
- Morton R. W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6):376-384. doi.org/10.1136/bjsports-2017-097608
- Thomas D. T., Erdman K. A. and Burke L. M. (2016). American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3):543-568. doi.org/10.1249/MSS.0000000000000852
- USDA FoodData Central (U.S. Department of Agriculture). fdc.nal.usda.gov
This article is general information. It does not replace the advice of your doctor or a health professional. If you have an injury, a health condition or are pregnant, check with your doctor before you start. The eating advice is general and is not a clinical nutrition plan: for that, see a licensed dietitian. Our articles are based on the sources we link and show their update date; if you see an error, write to info@isra.fit and we will fix it.