💪 How Much Protein Do You Really Need?

Protein is one of the most important nutrients your body needs — it helps build muscle, supports your metabolism, balances blood sugar, and keeps you feeling full longer. But how much do you actually need every day?

Why Protein Matters

Protein isn’t just for athletes or gym-goers — it’s essential for everyone. Every cell in your body uses protein to function properly, repair tissue, and create enzymes and hormones.

Getting enough protein can also help:

• Maintain lean muscle mass

• Support healthy weight management

• Improve recovery from workouts

• Keep energy levels steady throughout the day

So, How Much Do You Need?

A simple guideline for most active adults is:

• 0.8 to 1 gram of protein per pound of body weight per day if you’re working out regularly or trying to build muscle.

• 0.6 to 0.8 grams per pound if you’re moderately active or looking to maintain your current health.

For example, if you weigh 120 pounds, you should aim for roughly 75–100 grams of protein per day.

What Does That Look Like?

Here’s an easy way to hit your daily goal:

• Breakfast: Greek yogurt with fruit and granola (20g)

• Snack: Protein smoothie or bar (15–20g)

• Lunch: Chicken, salmon, or tofu bowl (25–30g)

• Dinner: Lean meat or plant-based protein with veggies and grains (25–30g)

Simple Ways to Add More Protein

• Start your morning with eggs or a protein-rich smoothie.

• Add collagen or protein powder to coffee or oats.

• Keep snacks like beef jerky, nuts, or high-protein bars handy.

• Choose whole-food protein sources when possible.

At A Health and Wellness Shop, we carry a variety of clean protein options — from shakes and powders to on-the-go snacks — to help you meet your daily needs. Stop by or message us if you’d like help finding the right one for your lifestyle.