How Much Protein Should One Consume

How Can You Safely Consume More Protein

How Much Protein Should You Eat Per Day?

If you want to increase your ability to eat and process more protein without risking your health, you will need to do a few things. First, you will have to improve your bodys ability to absorb protein.

To do this, you will either need to increase your metabolism or increase your body weight. This can be accomplished by ramping up your daily caloric intake as well as making your workouts more intense. Your body will need more protein in order to build healthier and stronger muscle tissue.

It will take some time for you to increase your bodys need for additional protein. If you start to eat more protein than you need, you might see an increase in body size, but much of it will be fat instead of muscle.

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High Protein Breakfast Foods

A breakfast that includes protein can take many forms. Although most people think of meat when considering protein intake, there are many other foods that provide a dose of protein, no matter if you prefer savory, sweet, or plant-based meals for breakfast.

While protein often gets a lot of attention, it is still important to consume the other macronutrients, carbohydrates, and fats, at breakfast as well for balanced nutrition and lasting energy. Carbohydrates provide filling fiber and are your body’s preferred fuel source while fats help with micronutrient absorption, slow digestion for greater meal satiety, and help your foods taste better.

Remember to focus on getting a variety of fruits and vegetables with your breakfast as well to boost nutritional quality and ensure you are getting enough vitamins, minerals, and antioxidants.

How Much Protein Are *you* Supposed To Have A Day Lets Calculate It

If you arent pregnant, an avid weight lifter, or trying to lose weight , then your protein requirementsmay fit in with majority of adults at 0.8 g/kg per day .

To calculate your personal protein intake, take your weight and multiply it by either 0.8 if youre using kilograms or 0.36 if youre using pounds. This will provide you the minimum grams of protein you should be eating per day.

For example, if you weigh 175 lbs. this is what the calculation would look like: 175 x 0.36 = 63 g OR 79 x 0.8 = 63.2 g.

Now that you know how many grams of protein you should be eating each day, the next step is to eat!

The top sources of animal-based and plant-based protein include:

While its ideal to meet your protein requirements with whole foods, if you find yourself falling short, there are many protein powders on the market that can help get you where you need to be.

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Getting Amino Acids Into The Intestines

Transportation into the intestines

Dietary protein that lay around in the gut will be absorbed into the intestines, and later into the body, by amino acid transporters.

There are many different transporters that take up amino acids. The most common are sodium dependent transporters that can take up neutral or charged amino acids and then there are some chloride dependent transports as well. The general idea is that some transports are assisted by ions and are catered to different amino acids. Some transporters also exist for small di- or tri-peptides, which are groups of amino acids, usually by a transport known as PEPT-1. Collectively, the assortment of transporters in the intestines determines the bulk amount of amino acids that can be transported into the intestines and is the rate-limiting step.

The overall amount of absorption can be determined by measuring fecal amino acids . The oro-ileal digestibility tends to be around 91-95% depending on source and assuming a reasonable acute dose , with animal sources a bit higher than plant.

The rate of uptake on an hourly basis fluctuates between 5-10g per hour, depending on source.

Can I eat too much at once?

A Helpful Formula To Follow

HOW MUCH PROTEIN SHOULD YOU EAT PER DAY FOR WEIGHT LOSS?:

Many women struggle to get enough protein in their daily diet. A good rule of thumb, says Michele Geiger, RD, LD, certified diabetes educator with Kettering Health Diabetes and Nutrition Centers, is to consume about 0.8-1 gram of protein per kilogram of bodyweight. This formula applies to overall healthy women who are mostly sedentary. For example, by this calculation, a 120-lb. woman would need 48-50 grams of protein to maintain her current weight and health.

However, the formula should be treated as a starting point, not necessarily a strict rule. It might not be enough protein to fill you up, says Geiger. If youre highly active or stressed, you will need more protein. When youre stressed, your body breaks down muscle more rapidly, and you might need 1.2-2 grams per kilogram of bodyweight to feel your best.

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The Dietary Reference Intakes

The National Academy of Sciences dietary reference intakes are widely accepted as the most authoritative source for defining nutritional requirements. In fact, the DRIs are the basis for the more commonly recognized recommendations from the United States Department of Agriculture called the Dietary Guidelines for Americanstranslated for the public as MyPlate.

The DRIs define the recommended dietary allowance for a wide range of micronutrients as well as proteins and carbohydrates . The DRIs also indicate the recommended dietary intake of proteins, carbohydrates, and fats in terms of a percentage of total calorie intake.

What Grams Of Protein Really Means

This is a very common area of misunderstanding.

In nutrition science, grams of protein refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.

An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.

If youre at a healthy weight, dont lift weights, and dont exercise much, aiming for 0.360.6 grams per pound is a reasonable estimate.

This amounts to:

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Why Do You Want To Protect Lean Mass

When cutting calories to shed pounds, you will lose a combination of fat and muscle weight. But your goal should be to lose more fat than muscle.

More lean mass means a better body composition – helping you look more toned and lean overall. Muscle is also your storage place for carbs , meaning you can process carbs and store them more efficiently, the more muscle you have – leading to less body fat storage. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit.

Here’s Exactly How Much Protein You Should Eat For Muscle Gain And Weight Loss

How Much Protein Should I Eat Per Meal? | ANSWERED By Jason Phillips | Nutrition Facts and Advice

Regardless of your goal the answer is simple: 30 grams of protein at every meal.

A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. Thats about 30 grams at each meal and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.

And don’t forget that a heaping scoop of most protein powders will net you around 30 grams of the nutrient.

Within the larger picture of your daily diet, that means youll want to consume 30 percent of your daily 2,600 calories from protein.

And, yes, that includes plant proteins.

If you’re trying to reduce the amount of meat youre eating, you need to swap in a high-protein plant food.

Some plant foods that are high in protein: soybeans , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan. You can use an app to track your nutrient intake, or you can simply aim for a palm-sized portion of whatever protein youre including in your meal.

Also, be careful with snacking. Youll find some protein products on the market that contain a measly four grams per serving, along with an abundance of added sugars.

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How Much Protein Per Day To Lose Weight

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.

My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

For the correct amount of protein to gain muscle, check this resource out.

Are You Getting Too Much Protein

Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But whats the real story?

Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need. This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher, and with more food, comes more protein.

True or False: Big steak = bigger muscles

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You cant build muscle without the exercise to go with it.

The body cant store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.

How much protein do I need?

Excessive protein intake would be more than 2 g per kg of body weight each day.

Where does protein come from?

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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.

What Can Happen If You Eat Too Much Protein

15 Protein Rich Foods You Should Consider Eating Often

Some high-protein foods are less healthy than others due to additional fat and salt.

Processing excess protein can put pressure on the kidneys, with excess animal protein linked to kidney stones and, in people with a pre-existing condition, kidney disease. Some experts say too much protein may impact bone health and, according to the British Dietetic Association, excessively high levels of protein can cause side effects such as nausea.

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How Much Protein Can Your Body Ingest At One Time

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.He has been featured in Shape, Healthline, HuffPost, Women’s…

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  • There is no set amount or formula for how much protein your body can ingest at one time.
  • How much protein is a safe amount for you to consume at once will depend on lifestyle, age, and body type.
  • If you overconsume protein, your body stores the excess as fat, so it is important to figure out exactly how much you need.

The amount of protein that can be absorbed by the human body in one sitting depends on your age, weight, and level of physical activity.

Also, you should spread your daily protein consumption through all your meals and snacks.

Top Sources Of Protein Beyond Whole Foods

Even though protein is found in many whole foods, there are hundreds of manufactured protein-packed items. Protein powders, protein energy bars, and even protein-boosted breads, pancake mixes, and chips are available to you.

These products may be appropriate for certain people who are supposed to take in more protein than the usual recommendation. Athletes, for instance, may benefit from ingesting protein within an hour of working out. A study published in the American Journal of Clinical Nutrition showed that a large single dose of 25 g of protein after exercise can increase muscle protein synthesis. That could explain why protein shakes are so often associated with body builders and gym rats.

Elderly people who have trouble eating and drinking enough protein during the day, sometimes as a result of a decreased appetite, can also benefit from high-protein products and shakes, according to an article published in the magazine Aging Well. Protein is important for this group because the bodys protein stores naturally decline as people age. In fact, people lose 3 to 8 percent of their lean muscle mass each decade after age 30, per a review published in the journal Current Opinion in Clinical Nutrition & Metabolic Care. Without enough protein, these older adults may experience general weakness , fatigue, decreased mobility, and weakened immune systems.

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Where To Get Healthy Lean Protein

Even though you need more protein when you’re gaining weight, you’ll likely have no trouble meeting your recommended protein intakes. A single 6-ounce portion of fatty fish — like salmon or tuna — supplies 44 grams of high-quality protein, while eating 3 ounces of turkey breast increases your protein intake by 26 grams. Make a “chicken Parmesan” that’s weight-gain friendly by topping a 6-ounce chicken breast with a spoonful of tomato sauce and an ounce of Parmesan cheese, and you’ll have an entree that supplies 42 grams of protein. Cottage cheese, eggs, full-fat milk and Greek yogurt also contain high-quality protein for weight gain.

You can also meet your protein needs with plant-derived foods. A cup of edamame, for example, contains 29 grams of protein, while black and lima beans each contain 15 grams of protein per cup. Whole grains, nuts and vegetables also contain small amounts of protein. While most plant-based foods are low in at least one amino acid you need for muscle gain, eating protein from a variety of plant-based foods ensures you’ll get what you need.

Protein Preserves Lean Body Mass

HOW MUCH PROTEIN, FAT & CARB SHOULD ONE EAT? DR. TED NAIMAN

In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .

Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .

Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

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