How Much Is Needed?
The Dietary Reference Intake (DRI) for protein each day is 0.8 grams of protein for every kilogram of body weight or 0.36 grams per pound. On average it is estimated men should consume fifty-six to ninety-one grams of protein each day and women should consume forty-six to seventy-five grams every day. However, if someone is striving to gain weight, it has been reported there should be one to 1.5 grams of protein for every pound of body weight.
To obtain this amount try eating high-protein foods, which include steak, lean ground beef, pork chops, skinless chicken breast, turkey breast, sockeye salmon, and yellowfin tuna. Non-meat options for high-protein foods include greek yogurt, cottage cheese, eggs, two percent milk, navy beans, lentils, peanut butter, assorted nuts, quinoa, and edamame.
Next, find out how protein can help gain muscle and strength.