Somebody said, Protein is King. And rightly so. Protein is incredibly important. If we don’t get enough from the diet, our health and body composition suffers.
It turns out that the “right” amount of protein for any one individual depends on many factors… including activity levels, age, muscle mass, physique goals and current state of health. So… what amount of protein is optimal and how do lifestyle factors like weight loss, muscle building and activity levels factor in?
Popular belief is that for an active person who wants to build muscle and stay health you must consume up to 1.0g of protein per kilo of bodyweight every day. For some of you that might seem high and for others it might seem too low. The answer to that is really, it depends.
Research shows that the average active person can benefit anywhere from .6g to around 1.1g of protein per kilo of bodyweight. It all really depends on your goals, genetics, and the rest of your diet, but aiming to hit between those targets should be sufficient for most people. For example, a relatively fit 70kg person should aim to consume between 70gms and 75gms of protein daily
If you are overweight and trying to reduce your body weight to 80kgs through proper training, diet and nutrition he or she should consume a base of 80g of protein per day. It is also important to note that lowering your carbohydrate and fat intake as extremely important as well! As you already know, the body stores carbohydrates and fats which cause obesity. The required amount of proteins however is utilised by the body while the excess is excreted.
On the other hand, if you are trying to gain weight it might not be a bad idea to eat a few extra grams of protein (along with fat and carbohydrate) to get your calories up.
Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Protein is not just about quantity. It’s also about quality. Without protein, life as we know it would not be possible.
Generally speaking, animal protein provides all the essential amino acids in the right ratio for us to make full use of them (only makes sense, since animal tissues are similar to our own tissues). If you’re eating animal products like poultry meat, fish, eggs, or dairy every day, then you’re probably already doing pretty well, protein-wise.
If you don’t eat animal foods, then it is a bit more challenging to get all the protein and essential amino acids that your body needs.
Protein is a structural molecule assembled out of amino acids, many of which the body can’t produce on its own. Animal foods are usually high in protein, with all the essential amino acids that we need. So whether your goal is to be healthy, build muscle, burn fat, or train like an athlete, you should aim to consume roughly your bodyweight in grams of protein daily to cover all your bases. Since this isn’t an exact science, going a little over or a little under shouldn’t be detrimental to your results or health. It is however better to err on the side of eating a little more rather than eating too little as the drawbacks of undershooting far outweigh the effects of overdoing it.
Kris Gunnars in Protein Intake – How Much Protein Should You Eat Per Day? http://authoritynutrition.com
Matt Frazier in Where Vegetarians get protein http://www.nomeatathlete.com
By Stephen Bergeron in Are you eating enough protein to build muscle? http://www.builtlean.com