What My Protein Intake Should Be

Here’s Exactly Why You Need Protein

The AWESOME Benefits of a Lower Protein Intake Per Day When Cutting [Science Says!]

Protein is vital to life: Its made from amino acids that are essential for building and maintaining muscles and bones. In addition, recent studies suggest that protein quality, or the total makeup of amino acids within a protein source, may become more important as you age.

But beyond your infrastructure, protein also helps to regulate a host of cellular processes, affecting everything from your immune function to the transportation of oxygen through the bloodstream. Protein can even aid in weight loss: Researchers have found that consuming it stimulates the release of satiety signals in the small intestine, helping you feel full.

In short, protein is a super-nutrient. A do-it-all. A power player in how you use your body and what it looks like.

Protein is important. In fact, its vital for building the body you want. Protein helps , builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if youre strapped for time.

We digested the past 25 years of nutrition knowledge, talked to the smartest experts about the latest science, and sorted through a lot of nutrition B.S.all to provide you with the most up-to-date information about protein right now.

Protein For Exercise And Performance

How much protein do you really need when exercising? We break down the myths about supplements and talk about who really needs them.

Not many people know that one of my biggest professional and personal interests is in sports and exercise nutrition.

I am a bit of an exercise junkie myself and I enjoy helping people to achieve their ideal body composition for their particular sport through optimal nutrition.

One of the things that comes up time and time again in the world of sports nutrition is protein supplementation. You can buy thousands of different protein supplements online in the most obscure flavours peanut butter and jelly protein shake anyone?!

So what I thought I would do is sum up what we know about how much protein is needed for different exercise intensities, the best sources of protein, and optimum timing of protein intake.

Optimal Daily Protein Intake For Athletes

If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.

Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .

However, only 4 of the 49 included studies were conducted in people with resistance training experience . IAAO studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.

Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well:

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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.

How To Maximize My Muscle Protein Synthesis

What is your Protein Number?

Earlier in the article, we illustrated that the body’s excess protein is stored like a carbohydrate. Although this is true, consider eating a combination of diverse sources of protein, all with different mechanical and chemical processing times.Twenty-five grams of whey protein may be the most protein you should take at one time if you are using AGN Roots Grass-Fed Whey, but let’s say you mix it with a full glass of organic whole milk.The single glass of whole milk is the equivalent –

  • 2 grams of whey protein
  • 6 grams of casein protein

Learn More:Milk Protein Percentage Image

Casein’s nature around mechanical stickiness hinders the digestive flow and takes more time to release the embedded Leucine into the bloodstream.In a sense, you just consumed twenty-seven grams of Whey along with six grams of time-released BCAAs.

Do we believe that this is a waste of protein? The answer is, it’s only a waste if it doesn’t work, and that depends entirely on you and your body type.

Learn More Here:What is My Body Type?

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Why Do We Need Protein

Proteins are present all throughout the cells in our bodies and are necessary not only for growth and development, but also for our bodys daily tasks. Our body depends on protein for many tasks, like adequate flow of blood and oxygen through the body, creating enzymes that digest and help absorb our foods, and for regulating our hormone levels.

When we exercise and push our muscles to the limit, we cause tiny microtears in the muscle tissue. To repair and grow, our muscles require protein from our diet. Similarly, protein is a key requirement for healing after an injury or surgery.

When To Eat Protein

Timing your protein hits is vital to optimise your gains. Your body cant process more than 25 to 35g of protein per serving, so scoffing six steaks at dinner is a waste. Its not about having shedloads all at once, say Reid. And anyway, your most important protein hit is the one after your gym session.

You want that immediate stimulus, says Reid. Within the 30-minute window post-workout youre looking to optimise the repair and regeneration process. Thats when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: Youve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When theyre coursing through you, youre not building muscle. When you get some recovery nutrition in it counters those stress hormones, says Reid, switching your body back into repair mode and kickstarting growth.

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What Should You Do

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

What Is The Anabolic Window

How Much Protein Should You Have In A Meal?

This theory depends on the premise that there is an ideal time frame for protein intake that exists shortly after working out while the muscles are still hot . During this window of 15-60 minutes, the body is supposedly able to utilize and distribute the protein’s benefits more optimally to your muscles than if protein intake occurred outside of this window.

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What Should We Know Before Taking Protein Supplements

October 27, 2021, 11:10 am10k Views

Read this article on The Conversation.com

The global pandemic situation caused by covid-19 has caused a worrying increase in the levels of physical inactivity and sedentary lifestyle in the world population. There has also been a worsening of nutritional habits due to strict mobility restrictions in many countries.

This can lead to an alarming increase in health problems that deteriorate the quality of life of the population.

Therefore, it is essential to establish healthy lifestyle habits at home that reduce these risks. These actions should include physical exercise and the implementation of an adequate eating pattern. This must be regulated and controlled by professionals in sports science and nutrition.

Based On Weight And Activity

There are other ways to get a more specific protein goal that may take into account lean muscle mass and/or physical activity level.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.

However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.

These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.

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How Much Protein To Build Muscle Ask An Rd

The main building blocks of your body,protein is used to repair and maintain your body tissues including muscle.

If your goal is to build muscle, then its important that youre getting the right amount of protein, as well as the right amounts of the other macronutrients, carbohydrates and fats.

The general strategy for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh. In a 165-pound adult, thats about 60 grams of protein per day.

But thats just the minimum recommended daily allowance .

You might be wondering if the minimum amount of protein recommended is enough to actually build more muscle. Below, well explore just how much protein you should consume per day to build muscle .

What Happens In Your Body When You Eat Protein

1 Gram Of Protein Per Kg Of Body Weight

Its not like you eat a piece of chicken and that protein goes directly to your biceps. Dietary protein gets broken down and reassembled into the various kinds of proteins that exist in the body. No matter what kind of protein youre eatingplant or animal, complete or incompleteyour bodys first objective is to break it back down into all the different amino acid units it was assembled from, Dr. Tewksbury explains, through the digestive process.

Then those little singular amino acids get reconfigured into whatever kind of protein your body needs. For instance, some proteins in the body make up antibodies that help the immune system fight bacteria and viruses. Others help with DNA synthesis, chemical reactions, or transporting other molecules, the National Institute of General Medical Sciences explains.

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Tip #1 Increase Protein At Breakfast And Lunch

Cultural Trend

Most people tend to have the majority of their protein at dinner time, this is how it has been since our grandparents ate.

Protein At Breakfast & Lunch

Breakfast and lunch tend to be very low protein, if you start to concentrate on increasing protein at breakfast youll find your daily protein increase dramatically .

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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Optimal Daily Protein Intake For Lactating Women

As with pregnancy, there is little research investigating how lactation and breastfeeding affect protein requirements. Women produce a wide range of breast milk volumes, regardless of their energy status . The infants demands appear to be the primary regulator of milk production.

Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at 1.3 g/kg. However, one study reported that half of the lactating women consuming 1.5 g/kg were in negative nitrogen balance, while another study suggested that 1.01.5 g/kg leads to a rapid downregulation of protein turnover suggestive of an adaptive response to insufficient intake.

Considering the lack of data on the effects of a protein intake greater than 1.5 g/kg in lactating women and that consuming 1.5 g/kg or less leads to adaptations suggestive of insufficient intake, lactating women should aim to consume at least 1.5 g/kg of protein daily.

Optimal daily protein intake for lactating women

Body weight

How To Get Enough Protein

Ideal PROTEIN Intake For Muscle Building & Longevity

Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?

Our #1 recommendation is to get protein from whole foods whenever possible. This will ensure you get plenty of vitamins and minerals.

A serving of protein is about the size and thickness of your palm:

Protein can come from any number of sources, including:

  • Meat .
  • Fish and shellfish .
  • Legumes .

Not a meat-eater? Read our massive plant-based guide!

However, if youre aiming for the higher ranges of protein intake you might need to supplement.

Personally, I drink a protein shake daily to help me reach my goals.

Some protein supplements to consider:

  • Whey protein powder, a milk byproduct widely used as a protein supplement.
  • Egg-based protein powders
  • Pea protein powder, a popular supplement in the plant-based community.
  • Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies.

    Whether through whole foods or supplements, protein should be a main part of every meal you eat. Its one of our top recommendations for being a healthy nerd.

    Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel!

    You can always adjust up or down based on your results.

    If you need any help along the way, we got you.

    Here are three ways to continue your journey with Nerd Fitness.

    Try your free trial right here:

    Alright, I want to hear from you:

    -Steve

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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 Eat At Once

    That said, the amino acids most closely linked to muscle protein synthesis , a process that switches on genes responsible for muscle gain are the branched chain amino acids leucine, isoleucine, and valine. Leucine has far and away the most research linking it to MPS.

    Now, MPS is just one piece of the muscle gain puzzle: total daily calories is hugely important, as is total protein intake, ones exercise regimen, sleep, and many other factors. While these are far more important than worrying about leucine some research has found people to gain and lose the same amount of muscle and fat whether theyre eating every day or every other day, so long as their calories are in check it seems that about three grams of leucine per serving is ideal for keeping MPS maintained.

    Youll get that in about 20 to 30 grams of protein from most protein dense sources, including many vegan ones like legumes and grains.

    So if youre eating 150 grams of protein a day, this might sound like you should eat 5 meals with 30 grams of protein each, so a meal every three hours. Theres nothing wrong with this approach, but its worth remembering that some research has found MPS to be about the same after six hours whether you ate two small meals with 30 grams apiece or if you ate a big meal with 60 grams of protein and then nothing else for six hours.

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