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How Much Protein?
Protein is the building block for synthesizing and repairing muscles in our body. Many of us are wrongfully led to believe that the more protein we eat the more muscles we build. There is only so much protein that is necessary for our body to build and repair muscle tissue, any excess of protein is burned off or stored as glycogen or fat.
Research shows (Lemon 1995) that consuming more than 0.9 gram of protein per pound
(body weight) doesn’t give any advantage.
(body weight) doesn’t give any advantage.
Bodybuilders get their physique by performing intensified workouts and not by consuming more protein. They prefer protein diets when they cut down their calorie intake before contests. Proteins are much harder to over consume, they keep away the hunger. Since most of us are not professional bodybuilders I recommend staying away from protein diets and remaining faithful to a well, balanced diet.
The following table provides safe recommendations for protein intake based on age and activity level. It doesn’t apply to people who are vegetarian, as their protein sources are of low grade biological value.
| Type | Grams of Protein per Pound | Grams of Protein per Kilogram |
| Sedentary Adult | 0.4 | 0.8 |
| Recreational Exerciser, Adult | 0.5-0.7 | 1.0-1.5 |
| Endurance Athlete, Adult | 0.6-0.7 | 1.2-1.6 |
| Growing Teenage Athlete | 0.7-0.9 | 1.5-2.0 |
| Adult Building Body Mass | 0.7-0.8 | 1.5-1.7 |
| Athlete Restricting Calories | 0.8-0.9 | 1.8-2.0 |
| Estimated Upper Requirement for Adults | 0.9 | 2.0 |
Data Resources – ACSM, NSCA
Ex. – a 150lb adult training for Endurance will need to consume b/w 90 – 105 grams of protein per day.
When leading a healthy life style that incorporates a well, balanced diet all of the necessary protein intake should come from real food, there is no need for protein shakes or protein bars.
Natural food such as meat, fish or chicken provides a much better range of natural nutrients. It’s interaction within body cells is healthier and more efficient.
The only advantage that protein shakes or bars provide is convenience. Consume them in moderation and only when there is no other choice nearby.
Always remember to consult with your physician before engaging in any physical activity.
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