It is important to eat protein with every meal, and ideally every snack as well.
The benefits of protein include: improved recovery, decreased body fat, decreased cravings, improved satiety, increased bone density, increased lean body mass, enhanced immunity, improved workout performance, and more regular blood-sugar levels.
To figure out protein intake per day, take your GOAL body weight in kgs and multiply it by 1.5, and then by 2 to get your range of protein intake in grams per day.
For example: A male whose goal weight is 80kgs, would want to eat 120-160 grams of protein per day. This would equate to about 35 grams of protein per meal plus snack or post workout meal or shake.
Here's a list of my favorite protein sources you can include in your diet to hit your targets:
- Greek Yogurt