How Much Protein 

Ok, I wanted to clarify something I said last week…

I mentioned that an ideal amount of protein would be 1 gram for every kilogram of lean body mass.

Some people who like numbers are fine with this but there are just as many, based on feedback, that wanted to know what that looks like in practical terms.

As I mentioned, 1 gram of protein per kilogram or lean body mass is quite well established as the sweet spot.  But, I REALLY don’t advocate weighing/measuring your food.  I think that can get quite cerebral and actually facilitate you losing touch with what you’re body is telling you, not connect you more deeply.

How Do You Know How Much Is Enough?

Your hand is your measuring tool.   What I mean by this is, if you’re 5ft 2inches tall you’re likely to have a much smaller hand/palm size than if you were 6ft 2inches.  Therefore you have less body mass, and ultimately need less macro nutrients to fuel, sustain and maintain optimal health and wellbeing.

To keep this nice and straight forward here is what I recommend for portioning based on your hand:

  • 1 palm size portion of protein per meal
  • 2 fists of vegetables pre meal
  • 2 tbsp/thumb size servings of fat (oil added to salads, melted butter over steamed vegetables for example)

These ratios are a very good starting point for you to get the macro nutrient (protein, carbohydrate and fat) ratios right.

However, it’s really important that you stay alert to what your body is telling you as each individual will vary slightly.  If you’re more active or more sedentary, more stressed or more relaxed.  If you’ve slept really well or if you have had disrupted sleep.  All these aspects (and more) will affect your nutritional requirements.

If the above ratios leave you feeling hungry once you’ve finished eating, add an extra serving of fat next time you eat so that it becomes 1 palm, 2 fists, 3 thumbs (protein, carbohydrate and fat)

I hope this simplifies and clarifies the message from last weeks blog.

What are your thoughts on this?  I’m keen to know…

 

Have a lovely weekend.

Best wishes

Adam