Are you getting enough protein?
There is so much information out there is it any wonder that we are all confused about how much protein we need each day? There are the USDA (United States Department of Agriculture), RDA (Recommended Dietary Allowances) and DRI (Dietary Reference Intakes) references and numerous other resources with recommendations based on weight, activity level, gender, age, etc.
I say just eat! I would say that generally it’s pretty difficult to get too much protein unless you are a really big meat eater. However, our society has become more carnivorous than ever so many people are getting more than the minimum recommended requirements. Yet, obesity abounds. Clearly, there’s more to getting lean than just eating protein.
Actually, a protein supplement might be in order to ensure you get high quality, low fat protein to better meet your daily requirements.
Protein Requirements
It is recommended that you consume approximately 0.8 grams of protein per kilogram of bodyweight which equates to 0.36g per pound. This is the general convention for an average adult.
Infants, children and pregnant women do require slightly higher amounts of protein to aid in growth and development. The allowances for these populations increase upwards of 1.05 to as much as 1.5 g of protein per kilogram of bodyweight. This is understandable as the growth demands are greatest during this period.
Research and history support protein intake amounts of anywhere from 70 g – 120 g per day. Those who are particularly active and athletic might take more: up to 1.0 g per kilogram of bodyweight (even up to 150 g per day).
While there is generally some scientific debate as to whether higher intensity and higher volume training necessitates greater protein intake, many (including yours truly) have been very successful at maintaining and gaining lean body mass with this rule of thumb. This is standard practice in weight lifting and endurance training circles.
Protein Intake Calculator
I would not worry too much about the exact numbers. It is more important to address the quality of protein you consume and work not to consume in great excess of your general needs. If you do discover you need more, you can always add a protein supplement.
Some people even make use of tools like protein calculators to estimate their daily protein requirements. This can be very helpful to get a reference point of the amount of protein your body needs.
Timing
Your required protein intake can be spread throughout the day over various meals. If you are exercising, it is recommended that you consume a protein rich meal within the initial few hours after your strength training workout.
During your workout, your body is not focused on producing protein. In actuality, the process slows down. After the exercise session, your body is primed to best utilize protein as its production resumes. This is an ideal time for a post work-out protein meal to start rebuilding muscle tissue.
Even more specifically, this post workout meal speaks largely to the consumption of branched-chain amino acids (BCAAs): isoleucine, leucine and valine. BCAAs trigger the enzymes that are critical to protein synthesis. Even better, BCAAs reduce the rate of protein breakdown.
Simply stated, timing a protein rich meal shortly after exercise is optimal for muscle growth and recovery.
Benefits
Your body will continue to utilize protein for several hours, even up to a few days for repair. This protein will be used to continue to repair and rebuild cells, tissue and muscles. It is important to ensure that these protein needs are met so you can retain as much lean body mass as possible. This is especially true if you are trying to also lose body fat at the same time.
Strive to keep meeting your daily protein needs, combine this with a reduced calorie diet and some resistance training and your body will thank you. A leaner you will be revealed in no time!
More Thoughts
It is important not to overdo this. Moderation applies here as well. The body will store any excess calories as fat so you still need to be mindful of this. However, it is difficult to go wrong if you choose lean, low fat sources of protein.
Summary
Strive for approximately 0.8 g of protein per kilogram of body weight. Somewhere in the range of 70g to 120 g per day should be sufficient for most. Note that these guidelines are based on ideal body weight. Also, a higher percentage of your calories may need to come from protein if you are on a reduced calorie diet.
Use a protein calculator if you need assistance to estimate. In time you will be able to gauge better for yourself.
Look for higher quality sources which would include animal proteins such as meat, fish, eggs and milk. Plant proteins can absolutely be utilized. Combining grains and legumes can ensure an adequate amino acid profile resulting in a complete protein.
Choose protein sources that are lower in fat as well as those that are more readily digested such as whey protein.
This approach will help to ensure you get enough protein each and every day.