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As someone who’s been working on my fitness lately, I’ve been hearing a lot about the importance of protein. But just how much protein should I be eating each day? It turns out that the answer depends on your fitness goals. For those of us who are trying to gain weight through muscle mass, the recommendation is to eat around 1.6 to 2.2 grams of protein per kilogram of bodyweight. That means if you weigh 68 kilograms (150 pounds), your daily protein intake should be between 109 and 150 grams. It’s important to note that this recommendation is for those who are weight training regularly and looking to build muscle. If you’re not weight training, you may not need as much protein to see the results you want. On the other hand, if your goal is to lose weight, you still need protein in your diet, but the recommended amount is slightly less at around 1.2 to 1.6 grams per kilogram of bodyweight. That means if you weigh 68 kilograms (150 pounds), your daily protein intake should be between 82 and 109 grams. It’s important to remember that just because protein is important, that doesn’t mean it’s the only nutrient you need. Your diet should be well-rounded with plenty of fruits, vegetables, and healthy fats as well. Now that we know how much protein we should be aiming for, it can be helpful to plan out where we’ll get that protein from. Some great sources of protein include: - Lean meats like chicken, turkey, and fish - Eggs - Greek yogurt - Quinoa - Lentils - Nuts and seeds It can be tough to hit your protein goal every day, especially if you’re on a vegetarian or vegan diet. That’s where supplementation can come in handy. Protein powders and bars can be a quick and convenient way to get some extra protein in your diet. Just make sure to choose a high-quality product with minimal added sugars and other unnecessary ingredients. Overall, protein is an important nutrient for anyone who wants to see results from their fitness routine. By making sure we’re eating enough protein and choosing quality sources, we can fuel our bodies and feel our best.

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