What is the recommended daily dose of protein?

Determining the recommended daily dose of protein has several factors including your weight, your activity level, your age, and your health.  So let's look at each of these factors...

• Weight - The average daily dose for a healthy adult is approximately .36g of protein per 1 pound of weight.  So with that in mind, a 150 lb healthy adult should consume around 54 grams of protein daily.
• Activity Level - It's no secret that if you work out regularly or live a very active lifestyle you will likely need to consume more protein.  This is true, but only to a degree.  You don't want to overdo it, so a general rule of thumb is if you are working out heavily double the amount of protein.  However, consuming more than 40 grams of protein in one sitting will likely lead the excess to being packed on as fat.  This can be avoided by spreading out the amount throughout your day responsibly.
• Age - Your age can play a factor in how much protein you need.  Where we see this most evident is in the elderly who are in need of a higher intake of protein because it is believed to help aid recovery from injury and ailments the elderly are susceptible to.  The recommended dosage is approximately .54 grams per pound of weight.
• Personal Health - This is a complicated factor that is different depending on a wide variety of details, but one example would be that someone with certain kidney issues may need to go on a low protein diet.  Another example would be pregnant or lactating women will often require a much higher protein intake.  Consult a medical professional to better understand your personal situation.

Is protein powder the answer?

If you are struggling to consume enough protein in your diet alone, protein powder can be an excellent supplement.  However, be cautious of the brands you choose.  Protein powder is not regulated by the FDA in the way food is and it is up to the individual companies producing protein powder to be transparent about their ingredients and testing.  Also be cautious of taking protein powders with added ingredients even when listed on the tub, as many of these can have adverse effects.  Especially on people who may be sensitive to them or be in a position, such as pregnancy, that these ingredients are recommended to be avoided.  When choosing a protein powder look at the ingredients, look into the companies procedures, and consider your own personal health and situation.

Protein powder can be a convenient and tasty way to ensure you are getting the proper amount of protein in your diet.