Don’t forget the protein!

As you set new goals for 2026, don’t forget your protein goals to help make it a healthy new year!  Protein is having more than “a moment.”  It’s in the spotlight with good reason.

Benefits

Protein is the building blocks for muscles and more.  Among the benefits that protein has to offer:

• It keeps us full longer
• Supports muscle growth
• Balances hormones
• Helps adults over 40 ease or avoid sarcopenia (losing muscle mass)
• Support bone health
• Keeps our hair, teeth and fingernails healthy

How much protein

Generally, protein should include 10%-35% of your total calories; however recommendations may vary based on your stage of life and activities.  No matter what, protein is a staple in any diet.

Protein is for everyone!  Kids need it to grow, especially student athletes.  Protein is a great way to fuel up for the day.  The International Society of Sports Nutrition supports the research that active individuals require more protein than those who are sedentary.  They recommend .63-.90 grams of protein per pound of body weight. For example, a 150lb athlete would need 94-135g of protein per day.  It’s a great way to give you energy to launch into your next activity or refuel after.

Aging Adults

Aging adults are also a focus with protein.  Menopausal women need the same grams of protein per pound of body weight as athletes to maintain and build muscle, build bone strength and engage in weight management.  For example a 140lb woman would need 88-126g of protein per day.  

Men are also at risk for losing muscle mass.  Sarcopenia after age 40 is a risk for all, mitigated by high quality protein, exercise and an active lifestyle.

Protein sources

Lean proteins are an easy way to get a boost in any meal.  Chicken or turkey breast, lean pork and beef are quality examples of healthy meats.  They are low in calories and high in protein.  The image below shows the protein as a percentage of calories for different protein sources.The higher the number, the more protein the food provides per calorie.

No matter your stage in life, protein is a valuable source of energy that has the most impact on your whole body health.  Always consult a health care professional for your unique situation and know that ChopLocal is always there as a source of high quality meats with options for all of your unique needs. 

We talked about the importance of protein but how can you get the most protein out of a meal? Here is an example of 120g of protein in a day: