How Much Protein To Take

How Much Protein Is Too Much

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

In the past, some studies concluded that high-protein diets could pose a number of health risks, such as fat gain, potential kidney damage, and even danger to bone health. However, Jose Antonio, Ph.D., says in his video “3 Myths about High Protein Diets Debunked” that all three of these threats have been discredited in more recent research.

However, this isn’t necessarily a reason to simply take a “more is better” approach, as some bodybuilders have been known to do.

“There are definitely plenty of people in the strength and bodybuilding community who push their intake well beyond 2 grams per kilogram,” explains Douglas Kalman, Ph.D. “Even if it’s not hurting anything, it may not be helping enough to justify the expense and possible stomachaches. Plus, past a certain point, each gram you’re taking in also means you’ll have less room on your plate, and in your stomach, for nutrient-rich plants and other foods.”

A simple approach is to first make sure you’re getting enough. If you hit 1 gram per pound of body weight and still feel like you could benefit from more, slowly increase it from there.

Know The Right Amount Of Protein For You

The exact amount of protein you need depends on your body size, your nutritional status and your kidney problem. Since too little protein can lead to malnutrition at any stage of kidney disease, ask your healthcare professional about meeting with a kidney dietitian to find out the amount and type of protein that is right for you, even in the earliest stages of kidney disease. Your healthcare professional will watch your kidney function for any necessary diet or medicine changes.

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How Much Protein Do You Need To Lose Fat

The only way to lose weight is to create a caloric deficit, meaning you eat fewer calories than you consume, Sauza says. Eating protein as part of a well-rounded diet can help satiate you so you eat fewer calories overall, but simply increasing your protein intake without creating a caloric deficit will not make you lose weight.

Another benefit to eating protein is that it helps your body build muscle, which can slightly increase your resting metabolism and help you burn more calories overall.

If you are trying to lose weight and are concerned about maintaining muscle mass, make sure protein comprises 10% to 20% of total daily calories, Sauza says. But, this varies depending on age, weight, and current strength training regimen.

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How Much Protein Is Dangerous

Yes, it is possible to eat too much protein. There is a dangerous level. The liver and the kidneys will suffer if you eat more than they can handle. The liver breaks down and makes new proteins. The kidneys process proteins as part of waste disposal and urine production.

The most protein that these organs can handle is about 3.5 to 4.5 grams per kilogram of weight. This translates to 238 to 306 grams of protein in a day for a 150-pound woman. While the kidneys and liver can technically process this much, it stresses the organs and can cause harm and damage. Eating this much is strongly discouraged.

Some signs of eating too much protein include constipation or diarrhea, dehydration, bad breath, and weight gain. Potential risks to health include kidney and liver damage, and even loss of calcium, which can negatively impact bone strength.

Its always important to talk to your clients about existing health issues before recommending diet plans. Anyone with kidney problems, past or present, may need to eat less protein than healthy individuals, and be sure theyve checked in with their doctor.

What’s A Protein Lover To Do

How Much Protein Should I Take To Lose Weight?

If you want to maintain a high protein diet, the details matter:

  • Find out from your doctor if you have any health conditions that might make such a diet risky
  • Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey avoid proteins sources that contain highly process carbohydrates and saturated fat
  • Spread your protein consumption across all of your meals throughout the day
  • Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber the Mediterranean diet or the DASH diet are good starting points.

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Ckd Diet: How Much Protein Is The Right Amount

Knowing what to eat when you have kidney disease is very important. Kidneys filter wastes created by the foods you eat to help to keep the right balance of nutrients and minerals in your blood and in your body.

We all need protein in our diet every day. Protein is used to build muscle, heal, fight infection, and stay healthy. Protein needs vary based on your age, sex and overall general health. Protein in the diet comes from both animal and plant sources.

Animal sources of protein have all the essential amino acids . Animal sources of protein vary in their amount of fat, with fatty cuts of red meat, wholemilk dairy products, and egg yolks being the highest in saturated fat . Fish, poultry, and lowfat or fatfree dairy products are lowest in saturated fat.

Plant sources of protein are low in one or more of the essential amino acids. Plant sources of protein include beans, lentils, nuts, peanut butter, seeds and whole grains. A plant-based diet can meet protein needs with careful planning by eating a variety of plant-based foods. Another bonus with plant proteins is that they are low in saturated fat and high in fiber.

You need protein every day to meet your body’s needs, but if you have kidney disease, your body may not be able to remove all the waste from the protein in your diet. Excess protein waste can build up in your blood causing nausea, loss of appetite, weakness, and taste changes.

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

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How Much Protein Do You Need Per Day

As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.

Tip: Calculating your caloric needs

Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.

Calorie-wise, there are only three types of diets:

Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.

Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight

Also, note that

Tip: Calculating your protein needs

Where To Get Healthy Lean Protein

Who Should Take Protein Shakes – (And How Safe Are They?)

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.

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How Much Should I Be Taking As A Minimum And How Much Do I Need To Perform At My Best

It really depends. A cliché answer but it’s true.

As simply as possible, the general recommendation for protein intake for healthy adults is ‘0.8 grams per kilogram of bodyweight’. For example, if you are an 80kg male, you would need around 64g of protein a day, and a 60kg female would need to consume around 48g of protein.

However, the amount of protein you need, is not necessarily the same as the amount of protein that is optimal.

For people who are active or train regularly, protein needs can increase to 1.6-2.4g of protein per kilogram of bodyweight per day. This means that our 60kg woman might need anywhere from 96g to 144g of protein per day. And our 80kg male might need between 128g to 192g of protein per day.

Generally, if youre eating a varied diet without restricting any major food groups, youre probably reaching your basic protein needs without even thinking about it. However, if youre looking to pursue athletic, fitness, or weight loss goals, it can be helpful to include more protein-rich foods in your meals like meat, fish, eggs, tofu, and legumes which will support muscle recovery and help you feel satisfied after eating.

Below are some snack ideas you can try which will help increase your overall daily protein intake. As you can see a protein shake is a great way to get your protein needs without having to eat lots of different foods!

Snacks:

  • 2 boiled eggs, 5g protein
  • 1 slice of peanut butter on toast, 8g protein

What Foods Are High In Protein

The most concentrated forms of dietary protein are animal-based foods like fish, meat, and dairy products. Some of the most popular sources for athletes include lean steak, skinless chicken or turkey breast, tuna, eggs, and cottage cheese or yogurt.

On average, beef steak contains about 23 grams per 3-ounce serving, while the same amount of pork provides 26, and chicken provides about 24. Meat normally contains all nine of the essential amino acids our bodies need to get from food.

Fruits, vegetables, grains, nuts, and seeds contain significant amounts, but individually usually lack one or more of the nine essential amino acids. Experienced vegans and vegetarians make a practice of combining these incomplete protein sources to form what are known as âcomplete proteins.â

Bodybuilding.com’s article “Simple Guide to Choosing Complementary Proteins” can show you the most common ways to build complete proteins from plant-based sources

However, as long as you eat a diet with a wide range of vegetable sources, you probably don’t need to worry about creating complementary proteins at every meal. High-quality vegetarian sources include quinoa, buckwheat, hempseed, chia seed, soy, Ezekiel bread, mycoprotein , rice and beans, seitan, spirulina, many grains or nuts, hummus and pita and, last but far from least, the good old peanut butter sandwich. Even green vegetables like broccoli and asparagus offer a decent amount.

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Protein Grams Per Day

As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.

Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.

How Much Protein Should I Take To Lose Weight

How to use Whey Protein

The amount that we’ve advocated throughout this guide, 1.0-1.25 grams per pound of body weight per day, works just as well for weight loss as it does for weight gain. If you’re otherwise restricting your calories, it’s even more important to make sure you get enough protein!

You can use Bodybuilding.com’s calculator to estimate how much protein to consume every day, and the calorie and macronutrient calculator for added information about what your overall diet should look like.

To get maximum body-composition and appetite-management benefits, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two massive meals a day.

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How Important Is Protein For Breakfast And What Are Some Good High

There are a number of great reasons to prioritize dietary protein early in the day. For one , “Research has shown that consuming higher-protein breakfasts makes individuals feel fuller throughout the day, all while burning more fat,” explains Jacob Wilson, Ph.D., in the article “What Are the Ideal Macros for My Breakfast? “

Wilson suggests having 30-40 grams at breakfast, and prioritizing fat more than carbs with the rest of what’s on your plate. That may sound like a lot, but getting it could be as simple as having three whole eggs instead of two, a piece or two of bacon, and some yogurt with low-sugar fruit like berries on the side.

Bacon and eggs not your speed? There are a million ways to prepare a high-protein breakfast, some of which rely on the natural protein content of familiar foods, while others incorporate powders.

A great place to start for those who don’t want to slave in the kitchen at the crack of dawn is with the article “3 High-Protein Breakfasts On The Go,” by registered dietician Paul Salter, MS, RD.

These quick-and-not-very-dirty dishes all deliver a solid dose and plenty of nutrients in no time flat.

How To Use The Protein Calculator

This protein calculator estimates your total daily energy expenditure and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake.

To calculate your calorie needs, you have to enter age, gender, height, weight and activity level , which are all needed for the estimation. Finally, enter the percentage of total calories that you want to consume in proteins – you can check a list of proteins in common diets below. The tool will display the amount and caloric equivalence of the proteins you need to eat per day.

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Are Protein Bars Good For You

These popular bars certainly can be good for you. They can also be little better than a candy bar. It depends on the ingredients.

Food manufacturers often create products they call “protein bars,” but which don’t offer much protein, and contain plenty of ingredients you may not want. Choose bars that provide an ample amount of high-quality protein without high amounts of calories, carbohydrates, and fats to help you lose weight, build lean tissue, and control hunger. If the bar has a very poor protein-to-carb ratio, meaning there are far more carbs than protein, you may be paying premium prices for what is basically junk food.

Pick from this list of the best bars to make sure you’re not just eating candy bars in disguise. You can also make your own! By using the right ingredients, you can rest assured that the bars you eat are good for you.

What Protein Is And Why It’s Important

“How Much Whey Protein Should I Take?”

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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