How much protein should you eat?

"How MUCH protein should I be getting on a daily basis?"

I get asked this question all the time.

In most cases, I find the majority of active people, women in particular, don't get enough high quality protein.

Sometimes, it’s the thought of tasteless chicken breast that is the turn off, and sometimes people don’t actually know what a protein source is. I’ve included a list below of different sources.

The following suggestions are for people who are moderately active (that’s anyone that’s NOT lifting performance weights daily; moving 2 tonnes of scoria for their job every day; or mustering cattle for 15 hours in a row :))

For everyone else here's the guide:

-    Moderate exercisers looking to maintain or burn fat = 1.5g protein per kilo of lean body weight

-    Sedentary person = 1.1 grams of protein per kilo of lean body weight

Research seems to indicate there is a limit of protein we can absorb in one meal, even for bodybuilders but as a rule of thumb, I try to keep my serving size from 20-30 grams each meal.

Now if you’re maths challenged like me and the thought of doing the calculations for your lean body mass leaves your eyes rolling in your head (Lean Body Mass = Bodyweight minus Body Fat) then here's an easier way to work it out.

An at-a-glance, tailor-made-for-you, super-easy guide to how much you should be eating of not only protein, but also veggies and starchy carbohydrates. Your serve of protein should be the size of your palm and also the thickness of your palm so you can see how these portion sizes are custom made just for you!

Try to include a serve of protein with every meal and every snack.

You'll want to include a good quality protein every time you have your starchy carbs too. One of the best things about eating this way is that it assists in moderating your blood sugar as well as your appetite. That results in sustained energy levels, which means you’re less likely to fall head first into the biscuit jar with hunger pangs.

Chicken, lamb, beef, fish, greek yogurt, tofu or soy products (non GM), turkey, beans, eggs, nuts and seeds are all great sources of protein.

Challenge yourself to include more lean proteins in your meals from now on.  You’ll feel full and satisfied for longer and your energy levels will go through the roof!

Spend a little time finding healthy and delicious recipes that will help you meet your daily requirements without having to eat dry chicken breasts or other tasteless food every day.

Plan and prepare and you'll find that getting your daily protein will be easy.