When it comes to the basics of nutrition, there are three building blocks of any diet: Carbohydrates, fats, and protein. Your body needs all three to function properly (and to get the results you want). Most Beachbody programs follow a 40% carbohydrate, 30% fat, 30% protein guideline. But, many of us don’t get all the protein we need, with our diets skewing higher in fat and carb consumption. Some studies estimate the standard American diet is around 50% carb, 35% fat, and just 15% protein.
How much protein do you really need? You don’t need as much as you might think. As Beachbody nutrition expert Denis Faye explains in this article, “You need 0.8 grams of protein per kg of body weight [minimum]…To determine your weight in kilograms, divide your weight in pounds by 2.2. If you’re a heavy exerciser, that number climbs, peaking at 2 grams of protein per kilogram of body weight, according to International Society of Sports Nutrition.” If you’re exercising regularly, aim for 1.5 grams per day.
For instance, if you’re 150 pounds, your weight in kilograms is 68.18 That number, multiplied by 0.8 is 54.54. That’s how the minimum grams of protein you should have a day. If this person is exercising regularly, they should aim for 102 grams. (That’s 68.18 x 1.5.)
Follow team beachbody’s 60 Days ‘Til Summer Countdown and team beachbody will help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning they will post a new tip, so check teambeachbody’s homepage or this post to find out what it is. And, make sure to follow the hashtag #SummerCountdown on Twitter for more motivation and to tell them how your #SummerCountdown is going!