How much protein do I need?

When figuring out how much protein you need you have to consider a number of factors these factors include:

• Total intake

• Activity level and type of activity

• Body composition

• Source of protein

  The recommended daily amount of protein intake varies based on age, sex, and level of activity. According to the FDA, the recommended dietary allowance (RDA) for protein is 46 grams per day for adult women and 56 grams per day for adult men.

The recommendations by health organizations are based on consuming enough protein to prevent amino acid deficiencies and related declines in overall health. It’s important to understand that these values given are not based off goals like improving fitness, health, or body composition. The USDA recommendation for protein for a healthy sedentary adult is 0.8 grams per kilogram of body weight. For a 150 lb person that protein intake equals 55 grams of protein per day. If you are completely sedentary, this amount might be right for you. If you are an active individual and meeting your physical activity recommendations for both strength training and aerobic activity, the amount of 0.8 grams per kilogram of body weight will not offset the protein use during exercise or the protien requirements to repait muscle damage and rebuild lean tissue that can sustain the demands you are asking of your body. The general recommendations for active individuals to athletes ranges from 1.2 to 2.0 grams of protein per kilogram of body weight, depending on the intensity and frequency of physical activity.

• If your goal is to prevent muscle loss or recover from an injury: Your daily requirement should be 1.2 grams per kilogram of body weight. For the 150 lb individual this number becomes 82 daily grams of protein

• If your goal is to increase strength or gain muscle: Your daily requirement should be 1.6 grams per kilogram of body weight. For the 150 lb individual this number becomes 109 daily grams of protein.

• If you are an athlete competing heavily in a demanding sport your daily requirement can be as much as 2 grams per day. For the 150 lb individual this number becomes 136 daily grams of protein.

It is important to note that if you are consuming all of your protein from plant based sources, you might need to add as much as 1 gram per kilogram of body weight to these numbers because plant based proteins are much higher in fiber and may not be as readily absorbed. You will also need to vary your protein sources to ensure you get a proper balance of amino acids.

Stay tuned, next week we’ll dive into protein sources both animal and plant based.