As a personal trainer and Functional Nutritional Therapy Practitioner, I frequently get asked “How much protein should eat?". And I usually respond with, “Well, that depends on a lot of things." Daily protein needs will vary greatly per individual depending on body type, age, activity level and athletic demand.
The current minimum Dietary Reference Intake (DRI) is 0.8g of protein per kilogram of body weight. But that’s just to avoid deficiency, and not for optimal health. Don’t you want to feel optimal and amazing rather than just skating by?
A good starting point for most people to shoot for is 0.8-1g of protein per pound of body weight, and adjusting for body type, age and activity and exercise levels from there. Of course, if a person is overfat or obese (according to their body composition and not a BMI measurement) they wouldn't need to consume 0.8-1g of protein per pound of body weight, but closer to 0.8-1g of protein per pound of ideal body weight.
The best protein sources are whole foods, as they are the least processed and come with the other nutrients that make whole foods so nourishing. But for some folks that 0.8-1g/lb of body weight number may be challenging to hit with just whole foods. That’s where supplementation comes in. Adding a protein supplement to your diet can help you reach that amount needed for optimal health.
It is SO important to ensure you’re getting enough protein! Protein (organic molecules made of amino acids) is satiating and provides the body with the necessary amino acids needed to maintain lean tissue (muscles, organs, ligaments, tendons, fascia and bones). Amino acids are needed to produce hormones, antibodies, neurotransmitter and enzymes. That means that by eating enough protein, you may be able to improve body composition (fat tissue to lean tissue ratio), organs are able to perform essential tasks, and you’ll feel so much better than eating just enough to not be sick.
Stay tuned! Next week I'll break down different types of protein and protein supplements.
Fuel better, feel better,
Sara
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Andrews, R. (2020, August 05). All about protein: What is it and how much do you need? Retrieved October 01, 2020, from https://www.precisionnutrition.com/all-about-protein
Kalman, D., Feldman, S., Martinez, M., Krieger, D. R., & Tallon, M. J. (2007). Effect of protein source and resistance training on body composition and sex hormones. Journal of the International Society of Sports Nutrition, 4(1). doi:10.1186/1550-2783-4-4
Lemon, P. W., Tarnopolsky, M. A., Macdougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. doi:10.1152/jappl.1992.73.2.767
Soeters, P. B., C. G. Van De Poll, M., Gemert, W. G., & Dejong, C. H. (2004). Amino Acid Adequacy in Pathophysiological States. The Journal of Nutrition, 134(6). doi:10.1093/jn/134.6.1575s
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