PROTEIN AND YOUR BODY
Protein is the nutrient that is most commonly associated with weight training, yet it's also one of the most misunderstood. How much protein do you really need? What type of protein is best and when should it be consumed?
At its simplest, your body has a baseline protein requirement that depends on two main factors: lean body mass (muscle) and activity (type and amount). Actually, protein intake is a pretty individual concern that can be determined by many other factors such as genetics, your digestibility efficiency, and your protein sources. Your body size as well as the more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent and the longer the activity you perform, the more protein you need.
Most healthy adults require 0.8 grams of protein for each kilogram of body weight (body weight divided by 2.2) per day. For example, a 200-pound male needs 73 grams of protein per day. However, endurance athletes who train more than 10 hours per week and those who regularly perform strength training activities require more protein, as much as 1.4 to 2.0 grams per kilogram of body weight. These upper thresholds should be monitored to ensure there are no health concerns.
It’s safe to assume that if you workout regularly, your daily needs will fall between 1.0 and 1.4 grams per kilogram of body weight.
It has become a very common practice for athletes to take supplemental protein and for trainers to recommend that individuals take protein supplements. It is possible to take in more protein than your body can handle, and studies show that additional protein may not be absorbed or utilized. In fact, it cannot be stored, so it’s important to be aware of your protein intake and not go overboard thinking more is better. It just might lead to weight gain!
The truth is that no one NEEDS to take supplements. It is better to try to consume your protein intake from whole foods rather than shakes or powders. If you can get enough protein and get it when your body needs it, there's no need to supplement. Food sources of protein are absolutely fine and you can build and support muscle with them.
But here's a big "BUT!"
Food sources are good for daily protein requirements BUT you SHOULD supplement with protein if you're not able to get enough quality protein in your diet WHEN your body needs it, for example, after a long, hard workout. Supplements are an easy way to make sure your body has the highly digestible protein it needs after strength training.
Here’s one more “But!”
Cheap supplements aren’t good, and GOOD supplements aren’t cheap. So finding fine quality supplements is a challenge.
Some contain significant allergens, such as dairy derivatives. Some have questionable efficacy in terms of formula and ingredient sources. And supplements as a whole are not regulated by the FDA, so they don’t always contain what they say, nor do what they claim.
What are your choices? There are great organic, vegan protein powders made from grains and legumes you might like. Whey protein that is 100% separated from the casein is typically allergen free, highly absorbable and water soluble, and tastes a bit better than the others. Of course, if you have access to fresh whole ingredients, such as eggs, nut milks, nuts and seeds, hemp hearts or ricotta cheese, that’s the best!
In a recent study, the research demonstrated that ingesting more than 30 grams of protein in a single meal did not enhance muscle protein synthesis. So the best amount to consume is between 20-30 grams in one sitting (20 grams for women and 25-30 grams for men.) That information suggests that in order to meet your protein needs, you should spread your total protein throughout the day and have some in each meal or snack.
For more great ideas about protein shakes, see “How to Make the Perfect Protein Smoothie!”
Protein is the nutrient that is most commonly associated with weight training, yet it's also one of the most misunderstood. How much protein do you really need? What type of protein is best and when should it be consumed?
At its simplest, your body has a baseline protein requirement that depends on two main factors: lean body mass (muscle) and activity (type and amount). Actually, protein intake is a pretty individual concern that can be determined by many other factors such as genetics, your digestibility efficiency, and your protein sources. Your body size as well as the more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent and the longer the activity you perform, the more protein you need.
Most healthy adults require 0.8 grams of protein for each kilogram of body weight (body weight divided by 2.2) per day. For example, a 200-pound male needs 73 grams of protein per day. However, endurance athletes who train more than 10 hours per week and those who regularly perform strength training activities require more protein, as much as 1.4 to 2.0 grams per kilogram of body weight. These upper thresholds should be monitored to ensure there are no health concerns.
It’s safe to assume that if you workout regularly, your daily needs will fall between 1.0 and 1.4 grams per kilogram of body weight.
It has become a very common practice for athletes to take supplemental protein and for trainers to recommend that individuals take protein supplements. It is possible to take in more protein than your body can handle, and studies show that additional protein may not be absorbed or utilized. In fact, it cannot be stored, so it’s important to be aware of your protein intake and not go overboard thinking more is better. It just might lead to weight gain!
The truth is that no one NEEDS to take supplements. It is better to try to consume your protein intake from whole foods rather than shakes or powders. If you can get enough protein and get it when your body needs it, there's no need to supplement. Food sources of protein are absolutely fine and you can build and support muscle with them.
But here's a big "BUT!"
Food sources are good for daily protein requirements BUT you SHOULD supplement with protein if you're not able to get enough quality protein in your diet WHEN your body needs it, for example, after a long, hard workout. Supplements are an easy way to make sure your body has the highly digestible protein it needs after strength training.
Here’s one more “But!”
Cheap supplements aren’t good, and GOOD supplements aren’t cheap. So finding fine quality supplements is a challenge.
Some contain significant allergens, such as dairy derivatives. Some have questionable efficacy in terms of formula and ingredient sources. And supplements as a whole are not regulated by the FDA, so they don’t always contain what they say, nor do what they claim.
What are your choices? There are great organic, vegan protein powders made from grains and legumes you might like. Whey protein that is 100% separated from the casein is typically allergen free, highly absorbable and water soluble, and tastes a bit better than the others. Of course, if you have access to fresh whole ingredients, such as eggs, nut milks, nuts and seeds, hemp hearts or ricotta cheese, that’s the best!
In a recent study, the research demonstrated that ingesting more than 30 grams of protein in a single meal did not enhance muscle protein synthesis. So the best amount to consume is between 20-30 grams in one sitting (20 grams for women and 25-30 grams for men.) That information suggests that in order to meet your protein needs, you should spread your total protein throughout the day and have some in each meal or snack.
For more great ideas about protein shakes, see “How to Make the Perfect Protein Smoothie!”
