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How much protein do you really need?

How much protein do you really need?

Posted by Henry Maitland on 19th Jul 2019

A balanced diet is all important, but what exactly you should be balancing, and doing so consistently is easier said than done.

One element of a healthy, balanced diet is protein. It’s something you often hear associated with the world of dieting, particularly in terms of muscle growth.

But how much protein is a healthy amount? What do you need to consume protein-wise in order to maintain a balanced diet?

This blog will take a look at what the optimal amount of protein is.

Why is protein important?

Protein is a vital component of our biological make-up. It helps form the muscles, organs, tendons, bones and skin that we all rely on every day.

Proteins are made of amino acids. Your body does produce some amino acids of its own accord, but there are others that it requires that can only be consumed via your diet.

That’s where protein-rich foods come in. Protein-rich foods tend to be animal products – meats and fish, as well as eggs and dairy products like milk.

Most people consume a reasonable amount of protein via these types of food. Protein consumption can prove trickier for people who have a vegetarian or vegan diet however. So knowing how much protein you need is important.

So how much protein do we need?

he Reference Nutrient Intake from the British Nutrition Foundation suggests 0.75 grams of protein for every kilo you weigh.

So somebody weighing 70 kgs – just over 11 stone – should consume 52.5 grams of protein a day.

Your average Greek yoghurt will contain between 15-20 grams. Hard boiled eggs contain about 6 grams. And your average chicken breast contains about 30 grams.

Be mindful however that different lifestyles dictate how much protein is optimal. The more active you are, the higher the amount of protein you need.

If you’re looking to build muscle too, protein plays a big role and more is definitely necessary.

Getting enough Protein

Getting enough protein in your diet can be a tough ask, and the amount you are generally advised to consume might surprise some.

Protein deficiency can however cause a string of health problems. Though it is unlikely to affect you too dramatically, if you are concerned about the amount of protein you are consuming and struggling to reach the optimal amounts through your diet, it’s worth considering what action can be taken.

Similarly, if you have a vegetarian or vegan lifestyle and are finding protein hard to come by, the same can be said. The same also applies for anybody looking to build muscle or doing a high amount of exercise.

Evolution Organics has a superb range of protein nutritional support products to help you on your way to a balanced diet and better all round health.

Our range includes lifestyle-related protein supplements that can help bring that extra level of protein to your day to day easily.

We also stock a fine selection of raw vegan protein products for anybody adhering to a vegetarian or vegan lifestyle, while there’s a great choice of whey-based protein products too.

If you’re looking to boost muscle or sports performance through protein use, our range includes items of this nature too.

And there are an array of bars and snacks to choose from as well

Our range contains items from trusted suppliers, including Vivo Life, SunWarrior, Dr Mercola, Garden of Life and Amazing Grass.

So be sure to find the best protein supplement for you today at Evolution Organics.

Take a look at our delivery options, and if you have any questions about our range or business, simply give our team a call on 0345 3700 006, or email us on