What Is The Right Amount Of Protein If I Exercise
To maintain muscle mass and provide the above-mentioned benefits, protein intake should be between 1 and 1.5 grams . So, intakes below this amount favor muscle loss with the consequent increase in fatigue and worsening of physical performance.
In other words, if you weigh 176 pounds and do sports, you should consume between 80 and 120 grams of protein a day.
How can we know if we are eating the right amount of protein without having to calculate it all day long? A very useful method is the rule of 10. This consists in that, more or less, the following amounts of food contain about 10 grams or 0.3 oz of protein:
- 5o grams or 1.77 oz of meat, fish, cheese or peanuts
- 1 medium chicken egg
- 50 grams or 1.77 oz of Serrano ham, boiled ham, loin, etc.
- 60 grams or 2.11 oz of walnuts, almonds, or pistachios
- 1 large plate of broccoli, cauliflower, green beans, spinach, artichokes or green asparagus.
- 2 yogurts of 125 ml
So, if you weigh 80 kilos or 176 pounds, you should consume between 8 and 12 servings that comply with the rule of 10.
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
Who Should Use The Promix Protein Calculator
The Promix Protein Calculator is for anyone looking for a better way to determine their own specific daily protein needs quickly and easily. The calculator combines well-researched scientific components with the years of real world experience I have gained through helping thousands of clients. Whether you are an Olympic gold medalist or someone just starting to train, having the right amount of protein in your diet will help you feel better and achieve your goals.
Choosing A Whey Protein Supplement
When it comes to protein, quality is just as important as quantity. Whey protein is generally better quality than plant-based protein because it offers all nine essential amino acids. However, not all whey protein powders are created equal.
First, choose the type of whey protein best for you. Whey concentrate is the most common type, followed by whey isolate and hydrolysate. Overall, whey concentrate is considered to have the most nutritional benefit. However, whey isolate and hydrolysate contain less lactose, making them good options for people with digestive issues.
Next, take a look at the ingredients label when you choose a whey protein. Some brands are full of fillers, sweeteners and other unnecessary ingredients. To get the best quality protein powder, avoid added sugar, sweeteners, hydrogenated oils, fillers and dyes as much as possible. These ingredients are added to enhance the texture and flavor of some protein powders. However, some of these ingredients can slow down results and even cause uncomfortable symptoms such as bloating and diarrhea.
Finally, the highest quality whey protein will have a short list of ingredients, using only vitamins and minerals as additives. The healthiest options are also made with grass-fed whey and use natural sweeteners like monk fruit or coconut sugar.
How To Up Your Collagen Intake
If you want to increase your daily collagen intake, there are plenty of delicious and easy ways to do it. A few of our favorites include:
- Bulletproof Collagen Protein: With 20 grams of collagen protein per serving, this supplement is the perfect add-in for smoothies, Bulletproof Coffee and other beverages. Unflavored blends in seamlessly without changing the taste. Or, add some sweetness to your day with either Vanilla or Chocolate collagen protein powders. And if you really want to take your collagen supplement game to the next level, try Bulletproof Unflavored Gut Health Collagen Protein for added microbiome support.
- Bulletproof Complete Daily Energy Collagen Protein: This versatile supplement contains collagen protein, all nine essential amino acids, MCT oil and a Custom Energy Blend. While Vanilla Bean may lend to more flavor experimentation, Dark Chocolate will definitely hit that sweet spot.
- Bulletproof Collagelatin: If you love to cook, this is the form of collagen youve been searching for! It blends easily into hot soups, sauces, jellies and puddings as a thickening agent that also packs a powerful punch of collagen!
- Bulletproof Cold Brew Latte: For a quick and easy way to get collagen on the go, theres nothing better than a perfectly chilled Cold Brew Latte, which contains 8 grams of collagen protein per serving. Sip and savor Dark Chocolate, Vanilla and Original!
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How Much Scoops Of Protein Should I Take
. Correspondingly, can I take 2 servings of whey protein?
I commonly recommend using at least one serving of whey per day for women and two servings for men. This amount will vary for each individual.
Additionally, how much whey protein should I take in a day? A commonly recommended dosage is 12 scoops per day, usually after workouts. It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Also to know, how many scoops of protein should I take after a workout?
So to calculate your requirements, simply multiply your weight times one of the figures above. He also recommended that you consume 20-30 grams of protein after your workout. The supplement that you are taking post–workout contains 25 grams of protein so that is probably plenty.
How many scoops of weight gainer should I take?
TIPS: Mixing two scoops of Serious Mass with 24 fl. oz. of nonfat or low fat milk instead of water will give you a thicker, creamier, higher-calorie shake. New users may find it beneficial to begin with ½ of a serving daily for the first week and then gradually increase to 1 or more full servings several times a day.
What Protein Is And Why It’s Important
Before we work out how much protein you need, let’s first break down exactly what it is. Put simply, protein is a macronutrient that is built from amino acids, which are stitched together into long chains. Some of these chains your body can make naturally known as non-essential and some of which it cant. These are called essential amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.
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The Scoop On Hydrolyzed Collagen
Hydrolyzed collagen, in particular, makes it easy for your body to put this vital protein straight to work. And it has the side benefit of making collagen powder dissolve easily in beverages! Let our in-house expert explain exactly how the process works.
Hydrolyzed collagen, also known as collagen peptides, describes collagen that has undergone a process called hydrolysis, says Bulletproof Scientific Affairs Manager Emily Gonzalez, ND. This process takes collagen and breaks it down into smaller moleculesamino acids, di- and tri-peptidesso that it may be more easily absorbed and so that it is soluble in cold water. Larger molecules, made up of the same amino acids, are called gelatin and are only soluble in hot water, and will gel in cold water.
Bulletproof tip: If youre following a vegan diet or you simply prefer not to eat animal products, you should know that many supplements derive collagen from animal sources. Some marine collagen supplements derive collagen from fish, while other plant-based supplements dont actually contain any collagen, but can help support your bodys own production of this important protein. Look for phrases like bovine collagen or marine collagen to help you determine which supplements best fit your diet and lifestyle.
Complete And Incomplete Proteins
Back in the day, scientists used to talk about complete and incomplete proteins.
If you had a plant-based diet , you were told that you had to eat a mix of incomplete proteins at each meal in order to meet your needs.
We now know this isnt true.
As long as you eat a mix of different protein sources, youll get all the amino acids you need. No need for mealtime protein algebra to make sure youre getting all your amino acids.
That being said, many plant-based sources are less protein-dense than animal sources. So if you choose not to eat animal products, youll have to work a little harder to get more protein from a wide variety of plant sources to make up the difference and meet your protein needs.
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How Much Protein Should I Eat In A Day
As we cover in our guide How Much Protein Do I Need to Eat, youre going to find all sorts of different recommendations for how much protein you should be consuming.
For example, the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight .
In our opinion, and as described in this review article the RDA for protein is too low and should be higher regardless of your body composition.
Our calculator actually starts you off at 0.540.82g per pound of bodyweight , which tops out at over twice the level of the RDA.
Also, the amount of protein you eat will depend on your individual goals. Thats why we have so many variables in our protein calculator.
The RDAs blanket recommendation for protein intake is oversimplified.
Well dive into this further in the subsequent sections.
One final point: we gave you a wide recommended range of protein, because people vary quite a bit in their protein needs.
So dont take our protein recommendation as gospel!
Consider your results here as a starting point. Try one range, see how you feel, and take it up or down from there.
If you respond well to a protein intake thats not within our recommended range, dont sweat it!
The protein recommendations here come from studies, and studies are based on averages. You may be an outlier.
Use our calculator as a starting point, and assess your results over time. We give this same advice to our coaching clients when they ask us about protein.
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.
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When Should You Eat Protein To Build Muscle
If your goal is to build muscle, you need both an excess of calories for the day and adequate protein to rebuild any microtears you create during your workouts. While it was thought that you needed to consume protein within two hours of your workout, now we know that your protein intake for up to 24 hours after you hit the gym supports your muscle building.
Once you know your total needs for the day, its best to break up your protein intake into 3 or 4 meals or snacks each day.
Is 100 Grams Of Protein Enough To Build Muscle
As stated above, people in general areadvised to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize building muscle should aim for more than that minimum. Although theres not one magic number and recommendations vary by person, theAmerican College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Following that general guideline, consuming closer to 1.6 to 2.0 grams of protein per kilogram of body weight may be beneficial for bodybuilders and those looking to build muscle or maintain lean body mass. In the average 150-pound adult whos actively strength training or resistance training, that might look like 75-120 grams of protein daily 100 grams being most peoples sweet spot. It has been proposed that muscle protein synthesis is maximized in young adults at a dose of around 2025 grams of a high-quality protein.
You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues however, for healthy individuals, consuming around 2.2 grams of protein per kilogram is fine, as noted in a 2010 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise.
Optimal Daily Protein Intake For Older Adults
Sarcopenia is a muscle disorder. It is defined as an impairment of physical function combined with a loss of muscle mass. It is the primary age-related cause of frailty.
Frailty is associated with a higher risk of disabilities that affect your ability to perform daily activities, a higher risk of having to go to a nursing home, and a higher risk of experiencing falls, fractures, and hospitalizations.
The link between sarcopenia, frailty, and associated morbidities may explain why sarcopenia is associated with a greater risk of premature death and reduced quality of life. This isnt a rare issue, either: in the US, over 40% of men and nearly 60% of women over the age of 50 have sarcopenia, and more than 10% of people in their 20s.
Reference: Janssen et al. J Am Geriatr Soc. 2002.
Fortunately, sarcopenia is neither inevitable nor irreversible some seniors have built more muscle in their old age than they ever had in their youth. The older you get, though, the greater your muscles anabolic resistance , and so the greater the protein intake and exercise volume youll need to stimulate muscle protein synthesis.
Notably, doubling protein intake from 0.8 to 1.6 g/kg has been shown to significantly increase lean body mass in elderly men. Similar observations have been made in elderly women who increase their protein intake from 0.9 to 1.4 g/kg. Even a small increase in protein intake from 1.0 to 1.3 g/kg has minor benefits towards lean mass and overall body composition.
How Much Protein Do We Need
Short answer: It depends.
Lets look first at the current Recommended Daily Allowance .
The RDA for protein is 0.8 g/kg the more you weigh, the more protein you need:
- A 150-lb person would need 68 x 0.8, or about 54 grams of protein a day.
- A 200-lb person would need 91 x 0.8, or about 73 grams of protein a day.
That generally works out to about 10 percent of daily calories coming from protein.
RDAs were originally developed as a way to prevent malnutrition to represent the minimum amount of a nutrient we need to not die .
Youre not dead is not the same thing as Youre kicking ass.The RDA for surviving may be different than what we need to thrive.
The RDA is also a very general recommendation. It doesnt take other things into account, such as:
- How much total energy we eat or need
- Our carbohydrate intake
- What activities we do
- How eco-friendly various protein sources are
The Institute of Medicine suggests a huge range in individual protein requirements from 0.375 g/kg to 1.625 g/kg body weight .
In other words, our hypothetical 150-lb person might have protein needs ranging from 26 to 111 grams per day.
Well that narrows it down nicely, doesnt it!?
Lets take a deeper look: Amino acidsProtein in our food is made up of many different building blocks, or amino acids.
Most people focus on Recommended Daily Allowance for total protein, but they dont think about how much of each amino acid they might need.
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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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