How Much Protein Do You Need

 

How much protein do you need is a question that has been discussed in gyms

for decades. When a subject is kicked around for this long it usually means there are a ton of myths and misinformation surrounding it. Let’s see if we can get to the facts about the amount of protein needed, where to get the best sources, and dispel some of the most common myths about protein needs.

What does Protein do for us?

Proteins are one of the main ingredients our bodies use to build and repair itself and it is used by every part of our bodies. We are incredibly efficient factories creating new cells and repairing damaged ones 24/7 and our factories run on protein. If there is a shortage of this raw material then production grinds to a halt. So if you are working out hard trying to build muscle then protein is going to help you recover quickly and build the muscle you worked so hard to get.

How much protein do you need?

This has been the main point of contention for years and the answers have an extensive range. The baseline asset for the U.S. RDA (recommended daily allowance) for the ‘average’ person is .4g/lb, so for me at 180 lbs I would need 72g of protein/day. To the other end of that scale are the bodybuilders that down up to 2g/lb. That is pretty extreme and most of us would not even consider that amount to be realistic. The amount that I subscribe to is the 1g/lb, this seems to be gaining ground as the standard answer for most fitness-minded, active people. Keep in mind that this is a guideline and can and should be varied on the activity level. The one thing you don’t want to do is run short of protein, extended muscle soreness, lack of growth, and fatigue during the workout are some indications of low protein intake.

Where to get all that protein?

Great protein sources

Now that you know about how much you need, where do you get it all? There are many sources of protein to choose from and you should use as many as possible to avoid overloading from any one source.

Lean red meats, chicken, turkey, tuna, and salmon are the most common ways to get what you need, but many others should not be overlooked such as Eggs, milk, cottage cheese, beans, and nuts. Incorporating all of these sources into your daily diet will easily keep your factory working. An important note about the effect of protein on the body is that it is acidic and absolutely must be balanced by alkaline foods and yes that means vegetables. Green leafy such as spinach is the best but we all know that an assortment is best, besides they are packed with vitamins, nutrients, and fiber.

Protein myths debunked

A few of the myths floating around are:

Extra protein puts on extra fat. Unfortunately, this can be true, but this comes from people using protein shakes and protein bars to add protein when what they are doing is adding a ton of extra calories, fat, and sugars that come with these products. Next is that excessive protein will cause kidney failure. I have searched around some medical journals and have found that scientists have never made any connection between protein intake and kidney malfunction. Then there is the myth that the body can only absorb 25-30g of protein per meal. The human body is an amazing machine that is capable of using everything we give it protein, fat, or carbohydrate. If you choke down 60g of protein in a single meal your body is going to find a use for it, guaranteed.

Are supplements bad?

No, the use of supplements is not bad, but as we have seen caution must be used to avoid gaining unwanted weight from extra calories. Sources such as whey, rice, and hemp are but a few of the many protein supplements available. Whey protein powder is by far the most popular and readily available. Many of these products come packed with amino acids, vitamins, and minerals. If you use supplements, try to avoid those with added sweeteners, and don’t forget about the extra calories.