This can vary greatly depending on your age, gender, body weight, and lifestyle, Harbstreet says. “That could range from as little as 10 to 15 grams per snack, up to more than 30 grams per meal. It’s best to personalize your intake to your unique needs, which is something a registered dietitian can help you with,” she says.
Harris-Pincus says, “As a point of reference, when building a well-balanced meal, aim for ¼ of the plate to contain lean protein, ¼ whole grains, and ½ fruits and veggies.”
Generally, if you feel full and satisfied after eating and in between meals, that’s a great start, Harbstreet says. But if you’re finding yourself hungry or having difficulty recovering after workouts, illness, or injuries, you may need to increase your protein intake or change up the timing you’re consuming protein-packed foods, she adds.
Read the full article here