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hey babes welcome back to my channel and
if you're new here welcome welcome to
the party i'm vicki and on this channel
we talk all about fitness nutrition
becoming our best selves and living our
best
lives in this video we will be talking
about protein i get asked this question
almost on a daily basis especially on
instagram people ask how much protein
should i be having a day how much
protein do i need for muscle gain so in
this video i'm gonna break it all down
for you i'm gonna give you a formula and
we're gonna talk about some facts okay
some protein fat so before we get into
this video please don't forget to give
this video a thumbs up subscribe to my
channel hit that little bell and go
ahead and comment something in the
comment section down below tell me a fun
fact about yourself i want to get to
know you guys a little bit better so a
good amount of protein is absolutely
essential if you are trying to grow
muscle if you're using weights and
you're trying to grow that booty but
it's not just for muscle growth protein
is so important for so many other
functions in your body for your organs
for your tissues your skin your nails
your hair protein fuels your energy
helps carry oxygen throughout your body
and protein helps you create antibiotics
to fight illnesses and infections like
the rona point is you need it so how
much to eat really all depends on your
goals in the us the current recommended
daily allowance also known as the rda is
around 0.8 grams of protein per kilogram
that's around 0.36
grams of protein per pound of body
weight now this is literally a minimum
this is the minimum that a sedentary
person who is not active should be
having in reality if you are an active
person or if you're using weights or if
you work out that number should be much
much higher so how much is the ideal
number protein to have and i have the
formulas for you right here so if you
are
an endurance trained individual that
means that you do mostly cardio body
weight stuff hit you're an athlete in
the sense of like you you run you play
soccer you play a sport you dance etc
the ideal amount to have is 2 to 1.4
grams per kilogram of body weight that's
around 0.5 to 0.64 grams per pound now
if you are a strength trained individual
that means they're using weights like
dumbbells or you're going to the gym or
any kind of resistance to grow your
muscle it actually should be anywhere
from four
to two grams of protein per kilogram of
body weight that's around 0.64 to 0.91
grams
per pound at 130 pounds if you do more
like endurance based training that is
between 71 and 83 grams of protein per
day if you are lifting weights or using
any kind of resistance that is between
83 and 115 grams of protein if you are
at 130 pounds now obviously you're gonna
take these numbers you're gonna apply
this formula to your own body weight and
as you can see there's kind of a big
range here that gets anywhere from 85 to
115 that all depends on your body and it
can vary from day to day like you don't
have to hit that exact amount every
single day it's more of just like an
average
you know when you look at it on a weekly
basis i also need you to understand that
protein should not make up most of your
diet protein should be around 30
of your diet so 30 of the calories you
eat in a day should come for protein the
rest should be carbs and fats as a
matter of fact around half
of your calories should come from carbs
like carbs are so so important and you
can give give or take like 10 like
that's anywhere from 40 to 60
but people like demonize carbs
especially in the fitness world and it
literally makes no sense because carbs
are so important
like to give you energy and to feed your
muscles and for so many functions i have
a whole video dedicated to carbs and my
love for carbs so if you're interested
in hearing more about that you can click
on this video most of your protein
should be coming from the foods that you
eat on a daily basis now i know we're
not going to be out here measuring
exactly how many grams of chicken we're
having with every meal so i'm going to
give you some examples of some
protein-rich foods and how much grams of
protein each thing has so for example
eggs eggs have around six grams of
protein per egg if you're having two
eggs or even three eggs for breakfast
you can multiply each egg by six and
that's already how much protein you're
getting just from eggs that's why so
many fitness people eat eggs so much
like it is such an easy source of
protein next up we have got beans so
this is for my vegan vegetarians out
there because i know beans are like one
of the best protein sources for you so
around 20 grams of protein in a cup of
cooked beans that is actually a really
really good amount and one of my
favorite beans are garbanzo beans oh
it's chickpeas garbanzo's in spanish but
chickpeas are
amazing especially if you roast them in
the oven and they're nice and crunchy
okay anyway next we've got cheese that's
right i love cheese okay i'm so sorry if
you're lactose intolerant like
if i was lactose intolerant i would just
say it it's worth it but cheese has
around 7 grams of protein per slice of
milk 8 grams of protein 1 cup 1 cup of
chopped chicken has 38 grams of protein
now you see why so many like fitness
people are eating chicken all the damn
time just like chicken is boring
honestly chicken is my least favorite
protein we've got pork a three ounce
serving is around 23 grams of protein
and then we've got salmon which is my
favorite like i'm 100 a seafood gal i
love seafood but a three ounce serving
of salmon is 18 grams of protein but
like a three ounce serving of salmon is
nothing you can easily eat too and there
are so many amazing healthy fats
omega-3s salmon is just amazing like i
try to have a cooked salad at least once
or twice a week at least now i know that
most of us are not going to be sitting
here counting how many grams of protein
we're getting in each meal because ain't
nobody got time for that a good rule of
thumb is to make sure that at least two
of your meals in a day are protein rich
now protein rich doesn't mean that the
whole meal is protein it just means that
at least 30 of what's on your plate is a
protein source now i do use protein
supplements just because they make it a
lot easier and more convenient to hit my
protein numbers especially if i'm having
a lunch
especially if i'm having a lunch that's
very like carb heavy like if i'm having
pasta or i'm having a big salad i'll
have some protein for dessert as a
matter of fact someone just posted in
the facebook group about the blueberry
white chocolate protein bar that one is
part of my athlete series with women's
best but they said about how it tasted
like a candy bar that they were like um
i kind of feel guilty eating this
because it tastes like eating candy girl
do not feel guilty okay it tastes like a
candy bar but it has 20 grams of protein
and it's just so good for you it's got
fiber it just tastes so delicious like
you just have to try it do you know what
i'm talking about everybody is obsessed
with this one but this one is actually
really convenient because there's no
preparation you just take the bar you go
and then i've got my protein pina colada
which is great in the mornings
especially if you're looking for
something refreshing to have in the
mornings so i make it with milk but you
can make it with milk or with water and
um this is also a great post workout
shake so after my booty leg workouts i
always make sure to get a nice source of
protein just so that my muscles like get
hit with that protein right away so
booty can get bigger faster most of your
protein should be coming from real foods
so
like 80 to 90 of your protein intake
should be from regular food and
supplements can be like the rest 10 to
20 of that but you should not be having
a protein shake for breakfast lunch and
dinner and by the way protein is not
just used for muscle growth it's also
really helpful when you are trying to
lose weight or lose fat when you're in a
calorie deficit something that tends to
also go along with the fat is muscle but
making sure you get a good amount of
protein will help prevent muscle loss
from happening as much and also protein
keeps you feeling full for quite a long
time so the protein shake is a great
snack that let's say you make it with
water it's only 120 calories and it will
keep you feeling full and actually any
protein rich food will keep you feeling
pretty full which is great especially if
you struggle with snacking or feeling
hungry all the time that is pretty much
the spiel on protein hopefully you
remember little formula i showed you in
the beginning and just remember that
this is basically ballpark figure
numbers the world is not going to end if
you're off by a few grams or you can't
meet a certain number it's just
something to keep in mind like a
guideline to follow but if you just
focus on at least two meals a day being
kind of protein rich and just getting as
much as possible while still eating your
carbs and your fats okay very important
you should be good and remember protein
is not the only thing to make your
muscles grow you also have to challenge
your muscles and work out and use
resistance so that they are challenged
and they grow alrighty guys thank you so
much for watching this video hopefully
you learned something okay and if you
haven't subscribed yet what is you doing
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okay
and i hope you have a beautiful day