How Much Protein Should You Intake

Choose Leaner Slightly Larger Cuts Of Meat

PROTEIN INTAKE! How Much PROTEIN Should You Have Daily?

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 (

34 ).

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.

Summary

Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.

Still How Much Protein

The most important thing to get right is your overall protein intake because if youre not eating enough relative to your workout intensity/volume, it will affect your rate of progress.

Quite a few studies have looked into nutritional protein intake in the context of resistance training .

The upper limit for total daily protein intake is about 2.2 grams per kilogram of bodyweight. After that, any gains appear to tail off for even the biggest protein sponges amongst us.

Most people appear to lie in the 1.6 g/kg to 2.0 g/kg range.So, after much doodling around with numbers, heres a general rule of thumb to follow:

1. Consume enough protein to make 1.8 grams per kilogram of your bodyweight.

For example: for a 91 kg person , that equates to 163.8 grams of protein from your diet.

2. Then, after your workout or on non-training days, take the following amount of your protein powder, as determined by your bodyweight range:

  • 140 to 169 lbs take 30 grams of protein post-workout
  • 170 to 199 lbs take 35 grams of protein post-workout
  • 200 to 219 lbs take 40 grams of protein post-workout
  • 220 to 250 lbs take 45 grams of protein post-workout

If you are outside these weight ranges then try to consume a total of 1 gram per pound of bodyweight including your protein supplement if you do resistance training on a regular basis.

Again, these guidelines are for people looking to put some kind of figure to their ideal post-workout protein shake.

Protein Discourages Blood Sugar Swings

When you eat protein as a larger part of your daily calorie intake and reduce your intake of refined carbs, your blood sugar levels become more even. Protein’s slower digestion rate means you don’t experience large spikes in blood sugar that are followed by quick lows, zapping your energy and spurring cravings. Refined carbohydrates, like white bread and sugar, cause these blood sugar swings, but protein mitigates them. When your blood sugar swings wildly, it also causes surges of the hormone insulin, too much of which encourages your body to store calories as fat. When you’re obese, steadier blood sugar levels make it easier to stick to a reduced calorie diet, can improve your energy and help slow down fat storage — all of which can help you reach a healthy weight.

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Protein Window Whats The Deal

I feel like the protein window argument has gone to the point of absurdity and back so many times that people actually think its important.

Logic tells us that downing protein within an hour of a workout should enhance muscle gains.

Protein manufacturers are all over that like flies on sh!t. Hells yeah, you should down protein after a workout, and for every damn hour you are ALIVE.

Supplement companies like money, soooo thats the objectivity safely removed from their stance on the matter.

Back to the logic bit though. Theres no context for the reasoning that necking protein shakes within the one hour, or the half-hour window post-workout is necessary/advantageous for optimal muscle growth.

That context is: total protein intake.

Sure if you are low on protein and you bomb a 45 gram protein shake after working out, that protein is going to matter for you gains.

However, if youve eaten enough throughout the day to provide an adequate protein pool for your muscles to draw on, the timing wont make much difference.

In fact, the meta-analysis of the studies conducted on the matter say that strength doesnt seem affected at all, and only hypertrophy is increased, but only IF the post-workout protein was additional to your regular intake.

So if youre getting adequate amounts in your diet, including your protein shake then it doesnt really matter when you take it.

Heres the bit where I go back and say none of this matters.

About Brad Murphy

How Much Protein Do I Need For Weight Loss

How Much Protein Should I Eat Per Day: The Fitness Guide ...

If youre looking to build muscle while also losing weight, youll want to keep your protein intake high but lower your carbohydrate intake slightly. The goal is to get plenty of protein while controlling overall calorie intake. People looking to only build muscle should increase the amount of calories they consume for ultimate muscle growth, but if weight loss is part of the end-goal, then youll want to be mindful of total calories.

Your protein needs for weight loss will depend on what your activity level is roughly anywhere between 1.2-1.8 grams per kilogram, with 1.6 being the sweet spot for maintaining and building muscle while losing weight. Youll need to eat enough to ensure your body has the fuel it needs for necessary processes, but achieving weight loss might require a reduction or adjustment in your daily calorie intake.

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Circumstances That Increase Protein Needs

There are three major cases where protein needs become greater. The first one is getting older. This has to do with the fact that aging weakens the anabolic response of muscle to dietary protein. Elderly people should aim for a daily protein intake of 1.0 to 1.3 grams per kg of body weight.

Secondly, your protein needs grow if youre injured. The reason is that damaged tissues need extra amino acids to recover. Amino acids are the building blocks of protein. Most studies suggest that 1.5 grams of protein per kg of body weight are enough to support recovery although a higher intake might further speed it up .

The third scenario revolves around athletes, and the reason is twofold. First off, your muscles and tendons get highly stressed due to the physical activity. This leads to microdamage in those tissues. To repair it, you require enough protein. Secondly, athletes burn more calories, part of them from amino acids. If youre an athlete, consume between 1.3 and 1.8 grams of protein per kg of body weight daily .

How about females? Its widely believed that men need more protein than women. But while this tends to be the case for total protein intake, its not true in relative terms. The reason men usually need more protein is their higher lean body mass, not any difference between the protein metabolism of males and females.

Claim: High Protein Causes Osteoporosis

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium youll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because youre losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones arent just inert sticks of minerals a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

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Protein’s Role In Satisfaction

Obesity carries with it a number of possible health complications, including high blood pressure, type 2 diabetes, high cholesterol and triglycerides, heart disease and sleep apnea. Losing weight by reducing calories can help improve these conditions.

Protein takes longer to digest compared to carbohydrates and thus can play a role in making you feel more satisfied when trying to cut calories. A 2008 paper in an issue of the American Journal of Clinical Nutrition reported that a higher protein intake may help you reduce overall food consumption, even when you’re not on a diet. A 2007 study published in Obesity showed that obese women who were restricting their calories reported greater pleasure from food and higher feelings of satiation when their diet consisted of 30 percent protein.

Are You Eating Too Much Protein

How Much Protein Should You Eat Per Day?

While we want you to get enough protein in you diet, you can also have too much of a good thing, and if you eat too much protein, you may be doing more harm than good. People that eat very high protein diets have a higher risk of kidney stones, while a high protein diet that contains lots of red meat and higher amounts of saturated fat has been linked to a higher risk of heart disease and colon cancer.

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Promote Muscle Gain By Increased Protein Intake

If you are an athlete, looking to increase your muscle mass, simply eating high-protein foods won’t help. Dietary protein, after deamination, provides energy or recycles components of non-muscle molecules, or is converted to stored fat in fat depos. First of all, one needs adequate caloric intake corresponding to their exercise level. If the intake is insufficient during intense training even augmented protein intake may not be enough to maintain the proper balance of nitrogen since a disproportionate percentage of dietary protein will be catabolized to account for the energy deficit. So, you will burn your proteins before they can participate in muscle development.

However, there is some support that the now common practice of eating and drinking predigested protein in the form of shakes, powders, pills or bars might assist in muscle growth, especially whey protein. A 2019 meta analysis supports the “efficacy and safety of whey protein supplements as an ergogenic aid on athletes’ sports performance and recovery.”

References

Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition

Jager, R. et. al. “International Society of Sports Nutrition Position Stand: Protein and exercise”, Journal of the International Society of Sports Nutrition 14, DOI: 10.1186/s12970-017-0177-8

WHO “Protein and Amino Acid Requirements in Human Nutrition”, WHO Technical Report Series 935

Cite this calculator & page

Fitness calculators

We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number

When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.

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Protein Increases The Thermic Effect Of Food

The thermic effect of food is the cost of digesting your food.

Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.

While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.

In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .

However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.

You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.

How Much Protein Do You Need

How Much Protein You Need After a Workout

Protein is essential for life it’s a building block of every human cell and is involved in the vital biochemical functions of the human body. It’s particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” .

So, consuming enough protein is required to stave off malnutrition it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.

  • The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
  • A weight-based recommended daily allowance of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. . Active people especially those who are trying to build muscle mass may need more.
  • Based on percent of calories for an active adult, about 10% of calories should come from protein
  • To pay more attention to the type of protein in your diet rather than the amount for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.

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Why Do You Need Protein

Protein is made up of amino acids, which are the building blocks for nearly every cell in your body. For this reason, protein is considered an essential nutrient and if you dont get enough through food, your body is forced to borrow amino acids from your muscles which can result in a loss of important lean tissue and strength.

What Is The Best Protein To Build Muscle

The best proteins to build muscle are those that contain all of the essential amino acids the building blocks for protein that the body cant make on its own which are called complete proteins.

Varying your protein sources in your diet can help assure you get a wide range of amino acids. Research shows that protein sources high in the amino acid leucine can increase muscle growth.3 Dairy foods, like whey protein, are high in leucine.

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Ckd Without Dialysis: Limit Protein

The more protein waste that needs to be removed, the harder the kidneys need to work to get rid of it. This can be stressful for your kidneys, causing them to wear out faster. For people with kidney disease who are not on dialysis, a diet lower in protein is recommended. Many studies suggest that limiting the amount of protein and including more plant-based foods in the diet may help slow the loss of kidney function.

Why Protein Is Important For Building Muscle

Protein intake: How much should you consume per day?

To build muscle, your body needs to synthesise more muscle protein than it breaks down, which is why anyone looking to build muscle needs to make sure they’re getting enough protein, as well as making sure the work they’re doing in the weights room is right too.

It’s not just us saying that, there’s a body of research that confirms the part protein plays in building muscle. A study published in the journal Nutrients, for example, found that “protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone.”

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How Much Protein Do You Really Need

Every cell in your body contains protein. But what is protein, which foods contain it, how much do you need each day and why?

Dr Lindy AlexanderFebruary 2018

If youve gone down the health food section of your supermarket lately, you may have noticed the large range of protein products and powders on offer. Claiming to promote everything from more energy to weight loss and bigger muscles, protein seems to be the must-have for health. But is the hype justified?

What is protein?

Protein is an essential nutrient in our diet. It plays an important role in muscle growth and repair as well contributing to enzyme and hormone production.

The building blocks of proteins are called amino acids, and theyre chemically linked to each other to form various combinations of proteins, says Tim McMaster, accredited practising dietitian and spokesperson for the Dietitians Association of Australia.

There are 20 different types of amino acids and theyre broken up into 2 main categories those that can be made by the human body and those that must be provided through the diet .

Why do we need protein?

Every cell in the human body contains protein and it makes up about half of our dry body weight. The protein we eat is broken down and helps to maintain muscle mass and metabolism.

A severe lack of protein can affect almost every part of the bodys function and lead to muscle wastage and a poor immune system.

How much protein do you really need?

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