Do Teen Athletes Need More Protein
Youth who are very active and involved with organized training and competition for an hour a day or more may need more protein. While there is less research on the protein needs of teen athletes compared to adult athletes, teen athletes may need one and a half times as much protein as teens that are less active. For more information on food and eating for student athletes, call 8-1-1 Monday to Friday 9:00 am-5:00 pm to speak to a registered dietitian, or send an email.
Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
Note: This Is A Minimum Intake
It is important to note that this figure is the minimum requirement.
In other words, it is the protein requirement necessary to support the bodys basic physiological needs and functions.
In contrast, some individuals may need substantially higher amounts of protein to meet their personal requirements. We will look at this in detail later on.
Additionally, a variety of research papers suggest the recommendation of 0.80 grams protein per kilogram of body weight may be inadequate for a substantial proportion of the population .
Since 0.8 grams per kilogram is the minimum recommendation, a higher amount may be optimal for the physically active.
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Best Protein Sources For Men
Any healthy protein-rich food is beneficial for muscle-building and weight loss or healthy weight maintenance in men.
Animal-based protein foods contain all the essential amino acids your body requires to build and maintain muscle mass.If you follow a vegan diet or eat little meat, poultry, fish, or dairy foods, you can still get all the essential amino acids your body needs by eating a wide variety of plant protein foods throughout the day.
Add some of the following protein foods to your diet to optimize health and stay lean:
Should I Count Up Grams Everyday
No. I dont advocate for obsessing over or counting up each gram of protein your child gets. Serving three balanced meals and a healthy snack or two throughout the day will provide plenty of opportunities for getting protein, not to mention the carbohydrates and healthy fats that your child needs too.
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Protein Consumption Stimulates Muscle Protein Synthesis
but the exercise bit is important!
Okay, as youve probably realised, the fuel were taking about here is protein. Protein is the basic fuel required to maximise the morphological changes in the muscle. Its not quite that simple though, we need some other stimuli
An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis and are synergistic when protein consumption occurs before or after resistance exercise.
Jäger et al
So weve developed a muscle hypertrophy programme for a patient the resistance exercise will stimulate MPS great. But is the person consuming sufficient protein to properly fuel the adaptation? This might be a particularly pertinent question in some patient populations, perhaps those patients and athletes worried about weight gain whilst injuredand may thus restrict their calorie intake.
The quote above means that combination of protein and resistance exercise results in greater stimulation of MPS than either in isolation. So, if youre looking for optimal adaptation i.e. achieving the best input-output equation, then this is worth considering with your patients. The amount of protein ingested is particularly important on MPS post exercise.
How Much Protein Is Too Much Find Out Here
How much protein a day do I need? Often, its because were trying to lose weight or trying out vegetarian or vegan options that this important question pops into our mind. But sometimes, its because of a food allergy or a challenging chronic illness. Or, maybe we just want to exercise our options. We are constantly trying to improve our lives and our health by learning more about the food we eat, and understanding the amount of protein we need is one way to do that.
So, is there an optimal amount? How much protein is too much, if there is such a thing? If so, what is it? And are there better proteins than others? We are going to help you answer those questions and many others. We have done scientific research to help take the guesswork out of these questions, so you can enjoy your diet, make adjustments, and live a healthier life.
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Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.
How Much Protein You Actually Need
We finally have a definitive answer.
Everything’s touting how much protein it has these days, but how much do you really need?
The range varies greatly, depending on how much you work out.
There’s an easy trick you can do to find out exactly how much protein you should be eating.
Between fad diets singing the praises of healthy fats, nay-saying carbs, or plugging protein, it’s hard to tell just how much of every nutrient you should be eating every day. Protein, in particular, is a conundrum for most people, because the ideal daily intake varies wildly based on your weight, activity level, and fitness goals. But now, thanks to some math and a little help from the USDA, we’ve got a definitive answer for you.
On average, the USDA recommends that men and women over 19 years old eat at least 0.37 grams per pound of body weight per day. That means, if you weigh 150 pounds, you need about 55 grams of protein. However, that’s the bare minimum requirement like for those who’d rather Netflix and chill than go for a long walk after work. Here’s how to calculate what you really need:
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Boost Protein And Fiber
Eat more protein than you normally do without exceeding 1.6 grams of protein per pound of bodyweight daily.
Add protein foods to each meal plus non-starchy vegetables like cucumbers, tomatoes, asparagus, broccoli, cauliflower, leafy greens, bell peppers, celery, and mushrooms.
These foods, plus healthy fats, should make up the majority of each plate during weight loss.
If You Work Out A Lot:
When you’re hitting the gym four or five days a week, you need somewhere between 0.5 and 0.9 grams of protein per pound of body weight. Again, if you weigh 150 pounds, that’s somewhere between 75 and 135 grams of protein per day. According to Health.com, this amount is best for rebuilding muscle tissue after high-intensity workouts.
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Foods High In Protein
There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.
If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:
- Hemp and chia seeds
Protein For Muscle Gain How Much Is Enough
The recommended daily allowance of protein for US adults is 0.8 g protein/kg body weight/day , which is similar to the recommendations of the World Health Organisation of 0.83 g/kg/d. Bear in mind, however, this reflects the minimum amount of dietary protein required, and should not be interpreted as the recommended daily intake . This is especially true for people undertaking a resistance training programme, or any exercise for the matter. At this level, for a 70 kg person this equates to around 50g of protein per day.
Lets look at building muscle mass the protein for muscle gain requirements are quite different. A Position Stand from the International Society of Sports Nutrition describes that for building and maintaining muscle mass, an overall daily protein intake in the range of 1.42.0 g/kg/d is required. This represents 98-140g for a 70 kg person. Whilst there is some research that suggests even up to 2.2g/kg/d is potentially even more beneficial in weight lifters and body builders and maybe more so in those that are dieting, I dont think well go far wrong in using this 1.42.0 g/kg/d range to apply to rehab, perhaps opting for the latter end of the continuum.
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Optimal Daily Protein Intake For Healthy Sedentary Adults
For adults, the US Recommended Dietary Allowance for protein is 0.8 g/kg. However, a more appropriate statistical analysis of the data used to establish the RDA suggests this number should be higher: 1.0 g/kg.
Note that, contrary to popular belief, the RDA doesnt represent an ideal intake. Instead, it represents the minimum intake needed to prevent malnutrition. Unfortunately, the RDA for protein was determined from nitrogen balance studies, which require that people eat experimental diets for weeks before measurements are taken. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function.
An alternative method for determining protein requirements, called the Indicator Amino Acid Oxidation technique, overcomes many of the shortcomings of nitrogen balance studies. Notably, it allows for the assessment of protein requirements within 24 hours, thereby not leaving the body enough time to adapt. Studies using the IAAO method have suggested that about 1.2 g/kg is a more appropriate RDA for healthy young men, older men, and older women.
Further evidence that the current RDA for protein is not sufficient comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks. The participants were randomized into three groups:
They Should Make Up 10
But there is one more factor to consider when figuring out your ideal recommended daily intake: 46 grams of protein should constitute between 10-35% of our daily diet. This is a very broad range to follow. But it is not difficult if you plan your meals to be balanced between protein, fiber , fats and carbohydrates.
If you are on a restrictive diet to lose weight or to manage a chronic illness, this is one very important factor to help you remain balanced in your daily recommended amount.
For example, if you are on a high-protein, carb-restricted diet, then your ideal recommended daily intake should be 46 grams, but it should be 35% of your daily intake. However, if you are on a restrictive diet because you have celiac disease, then you should probably be eating 46 grams of protein, but it should comprise only 10-15% of your diet. But remember that these are issues that you should always discuss with your healthcare professional.
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Does Protein Have Any Negative Health Effects
Protein has been unfairly blamed for a number of health problems.
Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (
Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.
Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.
However, most people generally dont need to track their protein intake.
If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.
How Much Protein Your Body Needs
Okay, so how much protein are we talking about here? The amount of protein your body actually requires for the purpose of tissue growth and repair is determined by factors like sex, age, height, weight, health, activity level, and overall calorie need, according to the U.S. National Library of Medicine. So its going to vary a lot from person to person.
A good starting point for roughly estimating minimum protein needs is the recommended daily allowance for protein, or the average minimum daily intake thats sufficient to meet the nutrient requirements for most healthy individuals . The RDA for protein is 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound. For instance, the average 200-pound person needs at least 72 grams of protein per day to meet the RDA.
People with a higher activity level will likely need more. Individuals who work out and want to maintain and/or build muscle mass through diet and exercise definitely benefit from getting more protein than the RDA, Adam M. Gonzalez, Ph.D., C.S.C.S., assistant professor in the Department of Health Professions at Hofstra University, has told SELF.
Based on those recommendations, for instance, a 200-pound person would want to get between 100 and 180 grams of protein a day. Generally, the more active you arethe more frequent, strenuous, and long your workouts arethe higher in that range youll be, Dr. Gonzalez says.
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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.
Protein Recommendations For Endurance Athletes
One group of athletes that wonât benefit significantly from high amounts of protein is endurance athletes . As a general recommendation, endurance athletes should shoot for the lower end of the ISSNâs recommendation at around 1.4g per kg of body weight.
When athletes are attempting to lose weight their protein requirements significantly increase to 2.3g – 3.1g per kg per day
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How Much Protein Should I Eat To Build Muscle
If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.
Proteins are the building blocks of muscle, so youll need plenty if youre looking to build a muscular physique!
If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .
There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.
As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.
More protein may counteract this a little.
If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.
Now of course, if you want to grow muscle, you cant just eat proteinyou also need to strength train!
Luckily, were experts on that.
Here are some resources to begin your training: