The protein requirement in your body changes depending on the amount of calories from carbohydrates and fat that you eat. For example, if you are restricting carbohydrates while on a ketogenic diet, you should eat more protein to maintain your health and muscle mass.
Here are some tips to help you find your ideal daily protein intake:
- Minimum protein intake = a sedentary lifestyle = 1.3 g x 1 kg lean body weight.
- Light activity = 1.5 g x per kg lean body weight.
- Moderate activity = 1.7 g per 1 kg of lean body weight.
- Very active lifestyle = 2 g x 1 kg lean body weight.
- Maximum protein intake = athlete / bodybuilder = 2.2 g per kg lean body weight.
You can always use our keto calculatorto find out exactly.
Experiment with these ranges to find the right amount of protein. If you don't consume enough protein, your body will not maintain muscle mass. If you eat too much protein, you will struggle to get into ketosis.
Research also suggests that you should increase your protein intake if you are restricting calories and / or if you have a lower body fat percentage. If you're thin or in a calorie deficit, it's important to stay at the higher protein ranges suggested above.
Even if you are eating enough protein, another important factor can keep you from ketosis.
Is there enough protein in your diet?
Well no(
When to eat protein
To figure out when you should eat your protein, you need to understand what happens when we eat high-protein meals.
In one study, researchers found that blood nitrogen levels continued to rise 8 hours after a high-protein meal. This means that the steak you ate for dinner can still be used to build muscle and repair your body while you sleep.
If you eat one steak 3 hours before the next, or eat two whole steaks in one sitting, it doesn't matter. The digested amino acids will be slowly released into the bloodstream no matter how much protein is eaten in one meal.
This is great news for those who only want to build muscle. All you have to do is eat plenty of protein every day - it doesn't matter when.
