How much protein do you actually need?

At The Fast 800, we’re keen to share the power of protein when it comes to weight loss, muscle mass maintenance and overall good health. So much so that we have worked with nutritionists to develop a range of delicious high protein products to help you along your way to reaching daily nutrition goals. But, how much protein do you actually need each day, and what should you eat to reach that target?

How much protein do you actually need?

The Fast 800 diet was created using the principles of a Mediterranean-style diet, which is known to be one of the healthiest eating patterns on the planet. It focuses on a variety of protein sources, plenty of healthy fats, and fibre-rich vegetables and whole grains.

So, how much protein do you actually need? We recommend consuming more than 60g of protein every day to reap its significant health benefits, even on fasting days. This can help:

• Maintain good bone health¹
• Assist with weight loss
• Maintain muscle mass²
• Lower blood pressure³
• Reduce risk of cardiovascular disease⁴
• Speed up injury recovery⁵

Healthy protein sources

If you’re curious about how much protein you actually need, you should know the best foods to eat to help you reach that daily 60g goal.

Protein is made up of chains of molecules called amino acids, twenty of which are essential for human bodily functions. Nine of these amino acids cannot be made by the body itself and must be consumed in the food we eat.

Foods that contain all nine of these amino acids are called ‘complete proteins’ while foods that don’t are considered ‘incomplete’, though both forms are important to prioritise.

Healthy complete proteins include:

• Meat
• Fish
• Eggs
• Buckwheat
• Quinoa
• Chia seeds

Healthy incomplete proteins include:

• Nuts and seeds
• Legumes
• Vegetables
• Grains

High protein recipes

If we’ve now answered your question, ‘how much protein do you actually need?’, then here are a few high protein recipes to get you started:

• Protein Banana Pancakes: Our pancake recipe features The Fast 800 Banana Shake to bring you over half your daily recommended protein in an indulgent weekend breakfast.
• Halloumi Fritters: These vegetarian fritters make for a satisfying lunch and provide 25g of meat-free protein per serving.
• High Protein Pasta: This pasta recipe is a quick and easy way of getting in 27g of protein in just 585 calories, using mostly cupboard staples.
• Beef Bourguignon: Bourguignon is a warming dish sure to satisfy you and the whole family. It’s under 500 calories per portion and contains a whopping 36g of protein, making it ideal for fasting days.
• High Protein Pudding: Our protein pudding makes for a tasty fasting day breakfast, or a delicious dessert on non-fasting days. It features The Fast 800 Protein Powder to provide 26.1g of protein per serve.

A convenient way to boost your intake

Getting in how much protein you actually need can be tricky on busy days, and even more so on fasting days. While we recommend real food first, our range of high protein products are all designed to be convenient ways of boosting your protein intake.

Our Protein Powder comes in delicious flavours like chocolate and vanilla and provides over 22g of protein per serving. Alternatively, our juicy Clear Protein is available in the UK and Australia, as is our Keto Hot Chocolate! Our tasty vegan protein bars (available in the UK only) come in four indulgent flavours and are also ideal for keeping to hand for when you’re on the go.

Try out our range of high protein products here to help you get in how much protein you actually need. You may be surprised at the difference it makes to your weight, energy levels and overall health once you’re hitting those nutrition goals!