Protein is an essential part of a healthy diet and is important for helping to build and maintain muscle mass. But how much protein should you be consuming every day, and what does 20g of protein look like? Here, we take a closer look at what 20g of protein looks like, and how to include it in a balanced diet.
What is Protein?
Protein is a nutrient made up of amino acids. It helps to maintain and build muscle, and is essential for the body to function. Protein is found in both animal-based and plant-based foods. Animal-based proteins include meats, fish, eggs, dairy products, and whey protein. Plant-based proteins include beans, lentils, nuts, and seeds.
How Much Protein Should You Eat Each Day?
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kilogram of body weight per day for adults. This equates to around 56g per day for the average man and 46g per day for the average woman. However, those who are physically active may need more than this. For example, those who undertake regular resistance exercise may need 1.2–2.0 g/kg of body weight per day.
What Does 20g of Protein Look Like?
20g of protein is equivalent to:
- 2 large eggs
- 1/2 cup of cooked beans or lentils
- 4 ounces of chicken or fish
- 1/2 cup of nuts or seeds
- 1 cup of nonfat Greek yogurt
- 2 tablespoons of peanut butter
20g of protein is a relatively small amount of protein and can easily be reached by including a variety of protein-rich foods in your diet. For example, a breakfast of two scrambled eggs and a slice of whole-grain toast would provide around 20g of protein.
How to Include Protein in a Balanced Diet
Including protein in your diet is important for maintaining and building muscle mass, but it’s also important to include other nutrients in your diet. A balanced diet should include a variety of fruits and vegetables, whole grains, and healthy fats. It’s also important to stay hydrated by drinking plenty of water. In addition, it’s important to limit your intake of processed foods, sugar, and salt.
Conclusion
Protein is an essential nutrient for building and maintaining muscle mass. The RDA for protein is 0.8g/kg of body weight per day for adults, and those who are physically active may need more than this. 20g of protein is equivalent to two large eggs, 1/2 cup of cooked beans or lentils, 4 ounces of chicken or fish, 1/2 cup of nuts or seeds, 1 cup of nonfat Greek yogurt, or 2 tablespoons of peanut butter. Including a variety of protein-rich foods in your diet and eating a balanced diet will help to ensure adequate protein intake.
Frequently Asked Questions
What is Protein?
Protein is a nutrient made up of amino acids. It helps to maintain and build muscle, and is essential for the body to function. Protein is found in both animal-based and plant-based foods.
How Much Protein Should You Eat Each Day?
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kilogram of body weight per day for adults. This equates to around 56g per day for the average man and 46g per day for the average woman.
What Does 20g of Protein Look Like?
20g of protein is equivalent to two large eggs, 1/2 cup of cooked beans or lentils, 4 ounces of chicken or fish, 1/2 cup of nuts or seeds, 1 cup of nonfat Greek yogurt, or 2 tablespoons of peanut butter.
How to Include Protein in a Balanced Diet?
Including protein in your diet is important for maintaining and building muscle mass, but it’s also important to include other nutrients in your diet. A balanced diet should include a variety of fruits and vegetables, whole grains, and healthy fats. It’s also important to stay hydrated by drinking plenty of water. In addition, it’s important to limit your intake of processed foods, sugar, and salt.
What Are The Benefits of Eating Protein?
Eating protein helps to maintain and build muscle mass, and is essential for the body to function properly. Protein can also help to keep you feeling fuller for longer and can help with weight loss. It can also help protect against chronic diseases such as heart disease and type 2 diabetes.
Which Foods Contain Protein?
Animal-based proteins include meats, fish, eggs, dairy products, and whey protein. Plant-based proteins include beans, lentils, nuts, and seeds.
What Is the Best Source of Protein?
The best source of protein is going to depend on individual dietary needs and preferences. Generally, animal-based proteins such as lean meats, fish, eggs, and dairy products are considered to be the best sources of protein.
Are Protein Supplements Necessary?
Protein supplements are not necessary for most people, as long as they are eating a well-rounded diet that includes plenty of protein-rich foods. However, for those who are unable to consume enough protein through food, protein supplements may be beneficial.