Women Should Eat 46 Grams Of Protein Per Day
The Institute of Medicine of the National Academies declares that the daily recommended protein intake for an adult is 0.8 grams per kilogram of body weight. Or, in terms of pounds, it is 8 grams of protein for every 20 pounds of weight. In the United States, the daily recommended intake for women is 46 grams.
But this figure fluctuates given various factors. As the U.S. Department of Agriculture points out, the amount of protein each individual needs depends on their age, sex, and level of physical activity. These additional factors are vitally important to determining the best daily balance of proteins that you should be consuming. Body size, physical activity level, age, total calorie intake, and your overall health are all also important. Youll need additional protein if you fit into these categories:
- Older than age 35
- Large bones or larger in mass
If You’re Looking To Lose Weight:
Adding more protein to your diet and making it about 30 percent of your daily calories you’ll eat less. That’s because it takes longer to digest than carbs and helps you feel full for longer. So what does 30 percent look like? It translates to roughly 0.8 to 0.9 grams of protein per pound of body weight or 120 to 135 grams of protein per day.
How Much Protein Should I Eat To Lose Weight
If youre looking to lose weight, eating plenty of protein will be an important part of the equation.
Why is protein important for weight loss?
Think of it this way: protein is the only macronutrient you dont store.
- Carbs are stored as muscle glycogen.
- Fat is stored as body fat.
Your body can use either as a fuel source while its in a calorie deficit.
Not so for protein.
Meaning most of the protein in your body is currently doing a job: building muscle tissue, making enzymes, strengthening bones, etc.
If you dont eat enough protein, your body will turn towards your muscles for its needs.
So if youre not careful when youre losing weight, you could lose muscle AND fat.
Obviously, from a health and physique standpoint, this is not good.
Thats why you need to eat plenty of protein and strength train when youre in a calorie deficit so you lose fat while retaining your hard-earned muscle mass.
The other important point about protein and fat loss: protein will help you stay full.
If youre trying to lose weight, keeping your hunger at bay will be critical. Luckily, studies have found that those on a high-protein diet tend to eat fewer calories overall.
If you cant seem to lose weight, start eating plenty of protein!
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Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
Guidelines For Special Populations
Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.
- Pregnant and lactating people need more protein than people who are not pregnant .
- Older adults need more protein than middle-aged adults .
- People with liver or kidney disease need to decrease protein intake .
Consult a doctor or dietitian to determine your ideal daily protein goal.
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Are You Getting Enough Protein
So the current daily reference intake of protein is 50g, while the recommended dietary allowance suggests that you should eat a modest 0.8g of protein daily per kg of bodyweight. If you’re not already aware, let us be the first to tell you: that’s not enough to really pack on muscle.
Elite athletes eat around 2g per kg every day, says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. Thats when youre sore, when youre breaking down muscle fibres and creating new structures. And damage plus fuel equals growth. After 12 weeks, she recommends scaling back to between 1.2g and 1.6g per kilo.
How To Take Essential Amino Acid Supplements
EAAs can be consumed either as powder dissolved in water, as capsules, as a beverage, or a combination of all three.
EAA supplements usually contain amino acids and some flavoring. It is common that about 20-25% of the weight of a supplement is flavoring. When determining the right EAA dose for you, be sure you are using the weight of the active component of the mixture and are not including the weight of the flavoring. If you are using a supplement that has a mixture of free EAAs and protein, add the EAA component of the protein to the amount of free EAAs to determine the dose you are consuming. For example, if you are using a supplement containing 3 grams of free EAAs and 1.5 grams of whey protein youre consuming approximately 4.5 grams of EAAs, since whey protein is roughly 50% EAAs.
If you are taking EAA supplements because your regular diet falls short in meeting the recommended intake of high-quality protein, then, in addition to the between-meal doses, I recommend taking supplements with your meals to enhance the physiological effectiveness of the consumption of the incomplete protein food sources in your diet. The dosage with meals to make up for dietary deficiencies depends on how far short your diet falls of the goal intake of high-quality protein. In the case of a vegan diet, this could be up to 15 grams of EAAs with each meal to obtain optimal results.
For the best amino acid supplements formulated according to your body’s most pressing health needs, .
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Optimal Daily Protein Intake For Fat Loss
First, let it be clear that, though it is possible to lose fat on a eucaloric diet by shifting your macronutrient ratios toward more protein, if you want to keep losing weight youll need to switch to a hypocaloric diet .
High protein intakes help preserve lean mass in dieters, especially lean dieters. To optimize body composition, dieting athletes should consume 1.62.4 g/kg, skewing toward the higher end of this range as they become leaner or if they increase their caloric deficit .
Later studies have argued that, to minimize lean-mass loss, dieting lean resistance-trained athletes should consume 2.33.1 g/kg . This latter recommendation has been upheld by the International Society of Sports Nutrition and by a review article on bodybuilding contest preparation.
You’re Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
But Im More Advanced Than These Geeks
Another frequently heard objection is that people need more protein because they are more experienced than the studied populations. Well, Tarnopolsky et al. used elite bodybuilders and found that less protein was needed than in novice bodybuilders.
In fact, the finding that the more experienced you are, the less protein you need, has been replicated in several studies .
In everyone there is both constant protein synthesis and breakdown. Resistance training causes both breakdown and synthesis to increase, normally with a favorable balance towards synthesis. As you progress in your training, the body becomes more efficient at stopping the breakdown of protein resulting from training. Since less protein now needs to be replenished, this increase in nitrogen retention means less protein is subsequently needed for optimal growth.
Secondly, the more advanced you are, the less protein synthesis increases after training. As you become more muscular and you get closer to your genetic limit, less muscle is built after training. This is very intuitive. The slower you can build muscle, the less protein is needed for optimal growth. It wouldnt make any sense if the body needed more protein to build less muscle, especially considering that the body becomes more efficient at metabolizing protein.
Can You Build Muscle Without Protein Supplements
As long as youre getting enough high-quality protein each day, you can build muscle without protein supplements. Supplements are a quick and easy way to boost your protein intake if youre not getting enough. But there is an upper limit, over and above which additional protein isnt going to help much.
This study, for example, shows that increasing protein intake from 0.6 to 0.9 grams per pound of bodyweight had no effect on muscle growth in a group of untrained men.
The men trained three days a week on alternate days, using the squat, bench press, deadlift, and bent-over-row. They varied their sets and reps, doing 4 sets of 10 reps on day one , 6 sets of 4 reps on day two , and 5 sets of 6 reps on day three .
After 12 weeks, subjects using whey or soy to bump up their protein intake to around 160 grams per day had gained no more muscle than subjects eating an average of 106 grams of protein per day.
Its worth mentioning that the placebo group did eat more carbs than subjects taking protein supplements, which could have affected the results via changes in glycogen/water levels.
Whats more, the combination of whey protein and resistance training did lead to an increase in satellite cell number, an effect that wasnt seen in the other groups.
Why does that matter?
Satellite cells surround your muscle fibers, and play a key role in the synthesis of new muscle tissue. Over a longer period, those additional satellite cells may well have led to bigger, stronger muscles.
Calculate Daily Protein Need
To determine your daily protein need, multiply your LBM by the appropriate activity level.
- Sedentary : multiply by 0.5
- Light activity : multiply by 0.6
- Moderate : multiply by 0.7
- Active : multiply by 0.8
- Very active : multiply by 0.9
- Athlete : multiply by 1.0
Based on this method, a 150-pound person with an LBM of 105 would require daily protein intake ranging from 53 grams, if sedentary, to 105 grams if athletic.
How Do I Calculate How Much Protein I Need Finding Your Target Protein Intake
The general rule for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh, or 0.8 grams per kilogram that you weigh. The range is 0.8-1 gram per kilogram for healthy adults, and 1-1.2 grams per kilogram for an elderly person. Following that guideline, a 150-pound person would need a minimum of 54 grams of protein per day. Another way people can calculate their protein requirements is by dedicating a percentage of their total calories per day to the three macronutrients. Consuming around between 10-25% of your total calories from healthy protein sources is the general rule of thumb.
Its important to note that this calculation does not include any other factors, such as activity level or muscle building goals. Sticking to the higher end or calculating protein based on your weight is a good idea if you are looking to add muscle. For best results, talk to a nutritionist or keep reading as we dig in deeper to determine a good daily protein intake for those seeking to build muscle.
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How Much Protein To Build Muscle Ask An Rd
The main building blocks of your body,protein is used to repair and maintain your body tissues including muscle.
If your goal is to build muscle, then its important that youre getting the right amount of protein, as well as the right amounts of the other macronutrients, carbohydrates and fats.
The general strategy for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh. In a 165-pound adult, thats about 60 grams of protein per day.
But thats just the minimum recommended daily allowance .
You might be wondering if the minimum amount of protein recommended is enough to actually build more muscle. Below, well explore just how much protein you should consume per day to build muscle .
How To Get 200 Grams Of Protein A Day
The most effective way to get 200 grams of protein a day is to consume a substantial portion of a high protein food with every meal. Consuming high protein snacks at regular intervals can also help you increase your intake.
What follows is a list of 6 high protein foods. These are ordered from highest to lowest in terms of the protein content per 100 grams.
Most people need between 40 and 60 grams of protein each day in order to remain balanced and healthy. There are many studies on this and the amount of protein that a person needs varies. Typically, the determining factors are biological sex and exercise and the current build of the persons body. Also, the more exercise that people do, the greater their general need for protein.
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This Is How Much Protein You Need To Build Muscle
Everyone knows we need protein to build muscle, but how much is enough?
Let’s face it protein and muscle-building go hand-in-hand. The macronutrient is vital for muscle tissue repair and is full of amino acids: the building blocks of strength. But, with sources, calculations and advice varying wildly, few men actually know how much protein they need to maintain muscle and to keep building bulk.
And without that knowledge the caricature of the gym bro guzzling a protein shake that’s surgically attached to him is allowed to live on. Well, no more. We’re here to tell you exactly how much protein you need in your diet to build muscle, as well as explain how you can calculate a protein intake that’s personalised to you and the foods you can add to your diet to up your protein numbers, if that’s necessary.
According to the NHS, the daily reference intake of protein is 50g, but that doesn’t take into account the differences between people, so it doesn’t change whether you’re 6 ft 9 or 4 ft 4, nor does it allow for the difference in need between someone who weighs 80 kilos compared with someone who weighs 200 kilos. But there are ways to work out how much protein you need. And all you have to do is keep reading to find out how.
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How Many Grams Of Amino Acids Do You Need A Day
When it comes to how many grams of amino acids you need in a day the dose is generally referred to in gram amounts. How the body responds to essential amino acids depends on how many grams it gets. A dose of as few as 3 grams can stimulate muscle protein synthesis significantly.
That said, the ideal daily dose of amino acids varies based on factors such as your physical size, body weight, lean body mass, activity level, and so on. Before exploring how those factors affect how many grams of amino acids you need in a day, let’s review why you need amino acids to begin with.
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