Protein has a way of sparking debates in the world of nutrition. Some say you need massive amounts to fuel performance, while others believe a modest intake is enough. The truth? It depends on your body, activity level, and goals. Let’s break it down simply, so you can feel confident about how much protein you really need and where a clean snack like Bare Bars fits into the picture.
Why Protein Matters
Protein is more than just fuel for athletes. It’s essential for building and repairing muscle, supporting your immune system, regulating hormones, and keeping you full longer than carbs or fats alone. Without enough, energy dips, recovery slows, and performance suffers.
How Much Protein Do You Need Daily?
While the Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight, that’s the bare minimum to prevent deficiency — not necessarily the optimal range for health, muscle, and performance.
- For general health: 0.8–1.2 g per kg of body weight
- For active adults: 1.2–2.0 g per kg
-
For athletes & heavy training: up to 2.2 g per kg
Example:
If you weigh 150 lbs (68 kg), you’ll need:
- About 55 g/day for basic health
-
Up to 135 g/day for muscle building or high activity
Sources:
- U.S. National Academy of Medicine – RDA for protein (0.8 g/kg)
- American College of Sports Medicine – recommends 1.2–2.0 g/kg for athletes
- International Society of Sports Nutrition – supports intakes up to 2.2 g/kg for muscle growth and recovery
Timing and Quality Matter
Your body can only absorb and use so much protein at once, so spreading it evenly across meals is key. Aim for 20–40 grams per meal or snack for steady energy and recovery support.
Just as important: the quality of your protein. Whole-food sources like grass-fed meat, eggs, and clean snacks deliver more than just protein, they bring naturally occurring nutrients your body can actually use.
Where Bare Bars Fit In
Here’s where Bare Bars shine. Each bar packs:
-
20g of grass-fed beef protein to support muscle repair and satiety
-
15g of healthy fats (from grass-fed beef tallow) for long-lasting energy
-
12g carbs (from raw honey) for quick fuel and recovery support
-
270 calories per bar — balanced nutrition in a portable package
With only four ingredients which are beef protein, beef tallow, raw honey, and salt; Bare Bars are clean, nutrient-dense, and free from seed oils, preservatives, or sugar alcohols.
That balance makes them ideal for:
-
Hitting protein goals on the go
-
Refueling after a workout
-
Replacing processed snacks with something whole-food based
Instead of long ingredient lists or artificial fillers, Bare Bars deliver the macros you need in their cleanest form.
Takeaway
There’s no one-size-fits-all answer to protein, but aiming higher than the minimum is a smart move if you want to perform, recover, and feel your best. Pairing high-quality whole foods with clean protein options like Bare Bars helps you reach your target without the junk.