Trainer: Paul Arciero, PhD, FACSM, FTOS
Have you ever wondered if you get the right amount of protein daily? Nutrition and fitness expert Dr. Paul Arciero discusses an appropriate day of eating, how much protein you should shoot for in each meal, and how that appears in food form. Dr. Paul explains why centering each meal around protein is beneficial to general health and an effective strategy for long-term weight maintenance.
To determine how much protein you should be consuming each day Dr. Paul references the following formula:
1.5 g of protein per kg of body weight (1.5-2.2 g /kg was the range mentioned)
To determine how much you weigh in kilograms, take your weight in pounds and divide it by 2.2.
Example: I weigh 150 lbs. We must first convert that to kg.
150 lbs / 2.2 = 68.2 kg
1.5 g of protein x 68.2 kg = 102
102 g of protein per day would be an ideal amount of protein for an average person weighing 150 lbs to consume each day
Dr. Paul Arciero mentions “protein pacing” in the episode, here is his definition: “The scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”
Simply put, protein pacing calls for consuming 20- to 40-grams of protein spread evenly across four to five meals per day. Consuming protein throughout the day in an amount that your body can use efficiently helps to stimulate muscle protein synthesis, stimulate your metabolism, and most importantly, keep you satisfied to help manage appetite…
For more information on protein pacing, check out this article: How to Use Protein Pacing for Weight Maintenance
Here is one example of how someone on a weight maintenance plan might incorporate both Isagenix products and protein pacing in a typical day. Your plan might look different depending on a variety of factors including your goals and physical activity level.
½ cup oats + 1 tbsp peanut butter + 1 scoop IsaPro®
1 hardboiled egg
420 calories/ 32 grams of protein
6 oz nonfat plain Greek yogurt + ½ cup raspberries + 1 tbsp chopped walnuts
130 calories/ 20 grams of protein
Lunch: IsaLean PRO Shake
280 calories/ 36 grams of protein
1 pack Whey Thins™
1 reduced fat Mozzarella string cheese
1 cup snap peas + 1 cup carrots
220 calories/ 20 grams of protein
4 oz grilled chicken + 1 tbsp teriyaki sauce + 2 cups steamed broccoli + ½ cup brown rice
2 cups chopped kale + ½ cup cherry tomatoes + 1 tsp olive oil + squeeze of lemon juice
430 calories/ 35 grams of protein
1 scoop IsaPro + 1 scoop Isagenix Greens™
130 calories/ 19 grams of protein
Total: 1,610 calories/ 134 grams of protein