How Much Protein?
Protein is an essential macronutrient we all need. The protein we eat is not only for our muscles, but it's also essential for our heart, kidneys, skin, and numerous other cells. We even use some protein for energy. How much protein do we need? Keep reading to learn more...
Protein Breakdown
Our bodies break down and eliminate protein all day long. Williams (2002) estimates that our bodies break down roughly 0.34 grams of protein for each pound of our body weight per day. This means that a 200-pound person breaks down and eliminates approximately 68 grams of protein per day. That's why eating protein is important! And it's also why I start each day with protein coffee!
Click on the image below to view my favorite recipe.
Phillips et al. (1997) confirmed that 24 hours after of a workout, protein breakdown was still elevated above resting levels. However, the subjects experienced protein synthesis for up to 48 hours after the workout. This means that active individuals break down more protein but can also build more protein, BUT, only if you consume enough protein.
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Protein Needs
Because of the data above, the U.S. government estimates we only need about 0.36 grams per pound per day. And if you don't exercise, that may be OK. However, Lemon (1998) believes 0.36 was picked from old research, possibly from the 1970s. But, new science shows that athletes may require more protein. We'll try to break down all the new science below:
The New Numbers
- .8 grams per kilogram of bodyweight for sedentary individuals
- 1.2 to 1.4 grams per kilogram of bodyweight for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 1.5 to 1.8 grams per kilogram of bodyweight for athletes trying to add muscle mass
These numbers aren't set in stone for everyone, but most experts agree these numbers are a good start. To convert your weight into kilograms, divide your weight in pounds by 2.2. For example, I'm 195 pounds. Divided by 2.2, and that makes me 88.6 kilograms.
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Protein Tables
If you can do some small calculations, use the numbers above to help you calculate your protein needs. If you don't want to bother with calculations, then you can estimate using the tables below:
- for a 150 pound person:
- 55 grams of protein for sedentary individuals
- 82 to 95 grams of protein for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 102 to 123 grams of protein for athletes trying to add muscle mass
- for a 200 pound person:
- 73 grams of protein for sedentary individuals
- 109 to 127 grams of protein for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 136 to 164 grams of protein for athletes trying to add muscle mass
Macros
But protein is just the beginning. If you want to construct a perfect meal plan, you need to calculate your carbs and fats too. It's not the most perfect plan, but we've created an easy method to estimate your macros. Click the image below to watch the video.
Your Plan
The tables and video above will help you estimate your daily protein requirements. If you feel and look great by following the tables and video, then keep doing what you're doing. If things aren't going as you may have hoped, you may be able to tweak a few things or contact a PFTA Certified Personal Trainer for more help.
Amino Acids
Protein is made up of smaller building blocks called amino acids. There are about 20 amino acids but more importantly, 9 of those are essential amino acids. That means you need to make sure you eat the right foods to ensure you get all 20 amino acids. Therefore, not only is protein quantity important, but it's also essential to consume high quality proteins.
Animal vs Plant
If you only eat plant proteins, then for sure you need to match the right foods to get all of your essential amino acids. If you eat animal products, then you should be getting all of your amino acids. I myself prefer a nice steak after a good workout. I can't always grill outside, so sometimes, I have to cook inside...
Protein Powder
I can't always prepare enough food. Sometimes I have to consume a protein bar or a protein shake. I love fruit smoothies. Pineapple is one of my favorites. Check out the video below to see me blend a protein smoothie.
More is Better?
Not so fast! There seems to a plateau for protein synthesis regardless of the amount of protein you consume. A study by Tarnopolsky et al. (1988) showed that there was NOT a significant increase in protein synthesis between 1.4 grams and 2.4 grams of protein per kilogram bodyweight per day. There was, however, a significant increase from .9 grams to 1.4 grams of protein per day. So workout hard and consume the right amount of protein and you'll see the gains you are seeking.
For me personally, I weigh 195 pounds so I try to consume at least 180 grams of protein per day. Honestly, if I don't keep track, I usually fall well below my goal. The easiest thing for me to do is to consume 30 grams of protein 6 times per day. That sounds easy, but trust me, that's easier said than done. Protein is expensive and boring. It takes dedication and a few videos to get in the correct amount of protein. I feel logging my meals every day keeps me on track. Maybe that will work for you!
Exercise
As previously mentioned, there is a minimum you should eat if you don't work out. But, eating excessive protein doesn't do much without working out. In other words, if you want to build strength and muscle, you need to do both. Extra protein without working out will just get stored as fat. But, working out with weights while eating lots of protein will ensure that you'll be adding or maintaining your muscle.
We have a ton of work out videos on our website. But I always recommend starting your exercise routine with hip extension exercises. Click on the image below for exercise demos.
Endurance Training
If you are predominantly endurance training, you may not need as much protein as those who are lifting weights, but you still need more protein than a sedentary person. If you are endurance training, you may need extra protein for two reasons: (1) protein oxidized for energy during prolonged training sessions, and, (2) muscle repair post-workout. Lemon (1998) recommends endurance athletes consume 1.2 to 1.4 g/kgBW/day. This amount should counter any additional breakdown from the training and also enough protein to synthesize endurance gains.
Knowledge is Power
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Summary
Everyone is different, everyone has different goals, and everyone should be consuming protein to match their differences. But hopefully this article will get you off on the right foot, and you'll just continue to learn from there. Start with the table above. Choose a category and estimate your protein requirements for each day. Start counting calories and protein grams. Makes notes on how you feel and how you look (if that's your goal). At the very least, you should be consuming the RDA's recommendation of 0.8 g/kgBW/day. Make modifications if needed. Ask a qualified PFTA personal trainer if you still need help. Happy health and happy training!
Written By
R.A. Escobar, PFTA Instructor and Personal Trainer
Sources:
Lemon, Peter (1998). Effects of Exercise on Dietary Protein Requirements. International Journal of Sports Nutrition, 8, 426-447.
Phillips, Stuart M., and Kevin D. Tipton. “Mixed Muscle Protein Synthesis and Breakdown after Resistance Exercise in Humans.” American Journal of Physiology, vol. 273, no. 1, July 1997, p. E99.
Tarnopolsky, M.A., MacDougall, J.D., Atkinson, S.A., (1988). Influence of Protein Intake and Training Status on Nitrogen Balance and Lean Body Mass. Journal of Applied Physiology, 64: 187-193.
Williams, Melvin (2002). Nutrition for Health, Fitness, and Sport.