How Much Protein Should We Be Eating in a Day?

The amount of protein you need varies based on several factors, including age, gender, activity level, and overall health goals. A general guideline is that the average adult should aim to consume 0.8 grams of protein per kilogram of body weight per day. However, for those who are more active or aiming to build muscle (which includes our teenage athletes), the recommendation can increase to 1.2 to 2.0 grams per kilogram. This range ensures that they are getting enough to support muscle repair, growth, and overall energy demands.

For example:

• Sedentary adults: Approximately 46 grams per day for women and 56 grams for men.
• Athletes: Between 1.2 to 2.0 grams per kilogram of body weight, which can translate to around 90-120 grams of protein per day, depending on activity level and body composition goals.

Now that we know how much protein is recommended, let’s explore some of the best sources of protein to include in your diet. Whether you're looking to add more plant-based proteins or lean animal proteins, here are some top choices:

• Chicken: Skinless chicken breast is a lean, low-fat source of protein. A 3.5-ounce serving contains around 31 grams of protein.
• Turkey: Another excellent lean option, turkey breast provides about 29 grams of protein per 3.5-ounce serving.
• Beef: Choose lean cuts like sirloin or tenderloin for a protein boost. A 3.5-ounce serving of lean beef provides around 26 grams of protein.

Fish is a fantastic source of protein and omega-3 fatty acids, which are great for heart health.

• Salmon: A 3.5-ounce serving offers 25 grams of protein and is packed with healthy fats.
• Tuna: An affordable, protein-packed option with about 30 grams of protein per 3.5-ounce serving.

Dairy provides a great combination of protein and essential nutrients like calcium.

• Greek Yogurt: High in protein, a 6-ounce serving of Greek yogurt can provide 15-20 grams of protein.
• Cottage Cheese: A half-cup serving contains around 14 grams of protein.

Eggs are one of the most complete sources of protein, containing all nine essential amino acids. One large egg contains about 6 grams of protein and is a versatile addition to any meal.

For those looking to reduce their consumption of animal products, there are plenty of plant-based options.

• Lentils: One cup of cooked lentils provides 18 grams of protein.
• Quinoa: A complete protein, one cup of cooked quinoa contains about 8 grams of protein.
• Chickpeas: A cup of cooked chickpeas offers around 14.5 grams of protei

If you’re looking for a convenient, healthy way to boost your protein intake, CorVive’s Protein + Collagen is an excellent option. This all-natural protein supplement provides a clean source of protein along with the added benefits of collagen, which supports joint, skin, and hair health. Whether you're mixing it into a smoothie, adding it to your morning oatmeal, or using it in baking, CorVive’s Protein + Collagen is a versatile and delicious way to meet your protein needs. Plus, it’s free from artificial sweeteners, making it a clean and healthy choice for fueling your body.

Protein is essential to maintaining muscle, supporting recovery, and promoting overall health. Whether you’re a high-performance athlete or just looking to support your daily activities, understanding your protein needs and incorporating a variety of healthy options into your diet can help you reach your goals. Don't forget to include high-quality supplements like CorVive’s Protein + Collagen to enhance your daily protein intake and support overall wellness.