Protein is great for many reasons. It helps you maintain a healthy weight, build and repair muscles, and has a greater satiety than carbohydrates. But just how much is the right amount to help build muscles and keep you from those hunger strikes? A study was done recently by the University of Sydney in which they gave 22 men and women the same amount of food each day, but alternated the percentage of protein including 10, 15 and 25%. Between the three groups, the 10% group snacked more than the 15%. Interestingly enough, the 25% snacked more than the 15% also, proving that even though you increase protein, the deduction of carbohydrates still leaves you unsatisfied. It’s also important to note that protein is filtered through the kidneys with a by product of urea, resulting in increased urination and dehydration. So the more protein you ingest the more water you need. So remember aim for 15% of your calories to come from protein. To figure this out, multiply your calories by the percentage then divide this number by 4. Ex: 1500 calories x .15 = 225 / 4 = 56 g protein daily; 2200 calories x 4 = 330 / 83 g daily.
Estelle L. Benoit, RD, LDN
Source: cleaneating magazine and rd411.com