Protein Requirements for Healthy Muscle

Everybody is worried about their protein. How much is enough? Though there are exceptions to this rule, here are the recommended standards. Do you get enough? Odds are, if you eat a typical Western diet you may be getting more than you actually need. What about vegetarian or vegan diets? Not to worry, at least in North America, if you're consuming a healthful daily calorie intake, odds are you're getting enough protein too.

No matter what your protein source is, it's always best to ensure you eat as clean as possible (locally sourced is often best), and be sure to compliment your MACRO-nutrient intake with lots of MICRO-nutrient rich fresh fruits, vegetables, nuts, seeds and legumes, in order have the healthiest muscles possible. Supplements? Perhaps, but fresh food sources are usually best due to the complex interaction of phytonutrients during digestion and assimilation.

Remember, hydration, nutrition, stress reduction, exercise, rest, sunlight, fresh air and trust in God all play their role in health and longevity. As far as protein is concerned... you probably don't need to be concerned that you're not getting enough. So happy dining to you this holiday and the whole year through! 
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More questions? Give us a call 308.432.4558 or contact your nearest R.D. or P.C.R.M. representative.

Not sure what your lean body weight is? Find a calculator online, visit your doctor for a real measurement, or locate a BMI (body mass index) chart and find the middle of your "optimal" weight zone for your height and figure your protein needs based on that number as a ballpark figure.

IMPORTANT NOTE: Figures included in the infographic do not account for protein needs of competitive bodybuilders which may be up to 1 gram per pound of lean body weight (or LBM). IT IS CRITICAL TO RECOGNIZE that without the intensive energy output that goes along with professional bodybuilding, intake of too much protein can actually have adverse health effects including: dehydration (due to excess nitrogen intake), elevated blood sugar, weight gain (from fat), increased inflammation, gastrointestinal dysfunction (chronic nausea, chronic constipation, diverticulitis/-osis, etc), leaching of bone minerals, kidney dysfunction, cardiovascular disease, liver stress, increased risk for certain cancers, and even seizures. It is important to balance calories from protein with your current lifestyle to ensure you are meeting, but not exceeding recommended guidelines (this goes for fat and carbohydrate intake too).