Protein- How much do I need? Plus a protein pancake recipe

PROTEIN

Why is it so important?

Our bodies need protein to help repair and rebuild tissues, regulate hormones, and strengthen our immune system. You may not be consciously aware, but your body is regenerating cells every day, each of which contains protein.

How much do you really need?

Just as caloric requirements are entirely dependent on the individual, so are protein requirements.

For sedentary, generally healthy adults about 0.8 g of protein per kg of body mass (weight in lbs divided by 2.20462) will cover their basic daily requirements.

So a 150 lb sedentary, healthy adult would require about 55g to meet their basic daily requirements.

When is it important to include more protein?

Protein requirements can go up if an individual trains hard frequently (or is an athlete), is sick, injured, or recovering from surgery. Also, when someone is trying to lose weight it is important that they have enough protein to support their body’s basic levels of function. Protein also helps to keep us fuller longer.

For an athletic person, protein recommendations range from 1.2-2.2 g of protein per kg of body mass. So for a 150 lb individual this can be anywhere from 82-150 grams of protein per day. You don’t NEED to eat 1-2 grams of protein per lb of body mass to lose weight, gain muscle, or whatever your goal is, as many suggest. For most people, that is way more protein then they are used to when just starting out trying to track their intake. Meet your basic daily requirements and adjust from there as you may add in more strength training or enter a caloric deficit. Eat the amount you are able to sustainably eat every day. Protein and carbs are each 4 calories per gram. The more protein you eat, the less carbs you would have to eat to hit the same caloric target and vice versa.

Again, it is entirely based on the individual and there is not an end all be all. If you know you don’t eat enough protein, work on having a little bit more. If you fail at trying to eat 3825230 g of protein everyday because that’s what the fitspo account said, reassess your why. Do you really require that much protein? Would you be able to hit your caloric target (and be more mentally sane) with a little less protein and a little more of either carbs or fat instead?

Figure out what works best for you and go do that.

Fruity marshmallow protein pancakes with cream cheese frosting

Ingredients

Pancakes:

60g Bisquick pancake mix (1.5 servings)

½ scoop whey protein ½ scoop casein protein (31g total)

4g stevia (2 packets)

2g baking soda (about 1 tsp)

2g Xanthan gum (about 1 tsp)

Just enough water so batter is not too thick but not too watery

Icing:

1 tbsp strawberry cream cheese spread (used what I had.. You can use regular cream cheese or use low fat for less fat)

2g stevia (1 packet)

2g Xanthan gum (about 1 tsp)

5g casein protein

Add water until you get the consistency you want

Directions:

1. Mix up your batter and let it sit for 10-15 minutes to thicken

2. While you’re waiting add all of your icing ingredients and mix in a bowl with water until you find the right consistency.

3. Spray pan with non-stick cooking spray and heat, not too hot you don’t want the pancakes to burn.

4. Add batter and cook dem cakes

5. $tack cake and layer some icing between them.

6. Drizzle the rest of the icing on top.

7. Top with ¼ cup of fruity pebbles and a few Lucky Charms marshmallows for good luck.

8. Drizzle Walden Farms pancake syrup on top.

9. Smile, eat, enjoy.

10. Optional: send me pics of your masterpiece.

If you don’t want to go crazy with the recipe above, here’s a much simpler recipe, which is the original recipe I threw together when I first tried making protein pancakes.

Ingredients: 1 banana 1 scoop of protein powder 1/2 cup of egg whites 1/2 tsp baking soda

Blend and cook your pancakes. Enjoy. :)

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