Fitness & Strength
Q&A How much Protein do I need? 05/30/2010
Dear Jessica, How do I know how much protein I need per day? Per meal? Is there an equation to figure this out? I love vegetables, so no problem eating a lot of the complex carbs. Just wondering how to learn to recognize when I am getting enough "protein" to support my muscle building workouts. Thanks for asking this question. I believe this is an area of huge misconception these days. My first advice would be to quit worrying too much about measuring macronutrients and start enjoying food! Anyway, that's a different topic, for now let's look at protein: We can see through observation that diets high in protein, low in fat and simple carbs produce a particular result---strong, toned, shapely bodies. And we see what other types of diets do to people as well. To me observation is the best determinant of efficacy of anything. Just look around. The answers are there. The particular amount needed varies depending on size, expenditure, goals, etc.... I'm not going to get all scientific on you. I don't want you leaving here confused. So I'll just tell you how I do it. And if you like the results that I got, you might want to try this method. When I set out to make a meal my first concern is usually the protein source. I'm so not particular about grams though...I have found that the less I count, the better. I try to go for variety. don't limit yourself to fish, chicken, and eggs. Try to get lots of variety of seafood, beans, legumes, red meat, etc...To me a healthy diet is one that varies within reason. If you limit to too few food sources you run the risk of nutrient deficiencies and lack of immunity. Then, one day when you inevitably eat something different, you might get sick. So don't be a picky eater. Just be a smart portion control, smart choice person. Eat with purpose. Your thoughts while eating will make a difference. If it's a number that you are lookin for I'll give ya this: The National Academy of Sports Medicine (who I am certified through) recommends 0.8 g/kg of body weight or 15-30% of daily calories, or if you are on a fat loss (hypocaloric) plan then up to 25% of calories from protein. 1.2g/kg-2.0g/kg at most. I'm not sure if that means anything to you when it comes to actually sitting down to eat. It doesn't to me. I don't measure my weight in kilograms or my food in grams! I need something simpler than that. So I just go with a reasonable sized portion that satisfies me but doesn't fill me to the brim. Also, there is evidence that (Americans especially) are already eating wayyyy more protein than is even necessary. "Most strength athletes get far more protein than is necessary to promote muscle synthesis. The current protein recommendations for optimal muscle building is no more than 1.6-1.7gm protein per kg of body weight. ¡For a 200lb person that is a total of 145-154 gm protein per day. (about 3 small chicken breasts)¡There is no evidence that any higher protein content yields any greater result. ¡An athlete’s diet should consist of approximately 12-15% calories from protein". (High Protein Diets and Sports Performance, Elizabeth Quinn, Oct 2007) I hope this helps! The take away lesson that I have learned is to eat smart, enjoy food, and focus on what you want! CommentsBrian 06/15/2010 4:49pm
So far as protein intake goes, lean beef is about 28-30g protein per 100g. At 0.8g/Kg daily intake for a 60Kg woman (~132lb) thats only 48g protein roughly 6 oz of lean beef per day for total daily protein intake leaving little or no room for dairy products, soy,lentils or beans. Leave a Reply |    JessicaFitness competitor in training ArchivesOctober 2011 CategoriesAll  |
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