How much protein do you need?

Written By Jessica Jewell

High protein diets help preserve muscle mass as we age and contribute to metabolic health. To function at your best, you should aim to get 1 gram of protein per pound of body weight.

Focus on adding lean proteins to each meal and build the rest of your diet around your protein choices. Ideally, protein powders should account for only 20-40 grams of protein per day; the rest of total protein should come from whole food sources.

Protein is especially important after long runs, speed workouts, and strength training. Eat protein within 1 hour of completing your workout to prevent muscle breakdown.

Here are some whole-foods protein sources to fuel your training:

  • Meat: chicken, turkey, beef, pork

  • Eggs & egg whites

  • Fish: Salmon, haddock, cod, swordfish, tuna

  • Beans

  • Lentils

  • Edamame

  • Tofu

  • Tempeh

  • Broccoli

  • Nuts

Jessica Jewell
Next

How to fuel your long runs