How much protein intake per day.

How much protein intake per day.



To day I'm gonna share lot of people ask me how much protein intake a day . frist I said those who haven't do workout i mean those people who's going to office and home sleeping. This guys need protein 0.5gm per pound body weight  if your body weight 180lbs then your protein intake is 90gm. A day i would recommend you should be intake 80gm protein a day. Unfortunately each people intake less protein. And 50% is vegetarian so for that reason he/she does not intake protein. But dont worry guys i have solution if you eat 3t4 meals day then you complete your protein requirement . guys make sure when you eat meals then presents meals cover 20 to 25gm. Of protein..

Let's talk to second category who's people ective workout 3 days in a week. Going to gym so how much protein intake a day. 0.8gm per pound body weight. I mean if your body weight 180pounds then your protein intake is 130&135gm protein which you need .if you eat 5 meals then calculate how much protein per meal . i think 25 to 26gm protein cover per meal.


So let's talk about those people who active dally. I mean those who going to gym 5day in a week.so your protein intake is 1gm per pounds body weight.if your body weight is 180pounds then your protein require ment is you eat 180gm of protein.

Ok I'm talk about protein. Not whey protein not gold  protein not blind protein or casine protein.

What is protein .


Protein are essential nutrients for the human body .they are one of the building blocks of body tissue and can also serve as fuel source .

Chicken.


Every people know that chicken flesh .how is eat . if you eat 150g chicken then you get 25g protein. But whole chicken meat not more protein but if you eat chicken breast is the best source of protein.

Eggs.


Guys you know that eggs is the  best source of protein if eat 2 whole eggs then you get 15g protein.if you consume only protein then i recommend eat eggs not eat egg yolk.

Kidney beans.


Some people know that what is kidney beans its a best source of protein .you not blive how much protein in kideny beans . so you eat kidney beans.


Cottage cheese.


..Cottage cheese.
You can  slice it into cubes and have it by sprinkling some salt and pepper on it. This cheese contain. The right amount of protein which can help you recover after the workout .as per 100gm of cottage cheese  contain 10.62gm of protein ,1.33gm of fat and 5.31 gm of carbohydrate.



Quina.


It is an ideal post workout food because of its protein and fiber content ,at the same time it is also gluten free . according to 100gm of quinoa contain 4.4gm of protein,1.92gm of fat and 1.23gm of carbohydrate...

Omega 3 fatty acid.


These are a rich source of protein contain omega 3 fatty acids in fish  are necessary for healthy heart . 100gm of tuna contain 29.91 gm of protein .and 6.28gm of fat and zero carbs ,even 100gm of salmon is carb free with 26.48gm protein and 5.58 gm fat .

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