I'm long overdue for a deep dive into this topic, but in the meantime, I'd like to share the basics optimal protein consumption so you can start to incorporate and benefit from it.

First off, the RDA numbers for protein are woefully low. Everyone thinks of these guidelines as what you "should" be getting when they're actually the bare minimum required just for survival. If you're trying to improve or optimize your health, the real amount of protein (according to experts) you should be targeting is .8 to 1.2 grams of protein per pound of ideal body weight. This means a minimum of 100 grams of protein per day for most adults.

In addition, every time you eat is an opportunity to stimulate muscle protein synthesis which is the process your body uses to build and maintain muscle. The magic number required to get this process started is 2.5 grams of leucine (according to research), which is an essential amino acid. Essential amino acids are found in protein.

Rather than having to figure out how many grams of leucine are in each different type of food, it's much easier to simply target 30-50 grams of protein in each meal to get the amount of leucine required for muscle protein synthesis.

If you're 35 and under, you can err towards the lower end of this protein recommendation. If you're over 35, it's best to target a slightly higher amount in each meal since our bodies become less effective at fully utilizing the protein we eat as we age.

More in the deep dive later, but it's so important to maintain muscle as we age! The typical person who isn't focused on this will lose approximately 3–8% of their mu​

​scle mass per decade after the age of 30. This rate of decline is even higher after the age of 60. Loss of muscle, medically known as sarcopenia is highly related to poor health outcomes.

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New Quick and Delicious Recipe

Be sure to check out my latest recipe, Spinach and Artichoke Chicken. It's really yummy, has a great a amount of protein and only takes about 20 minutes to make! It's so much quicker and healthier than takeout, I hope you'll give it a try.

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