How Much Protein Do I Need?

Proteins are a crucial part of our bodily functions as they are part of every cell and tissue. We rely on protein every day in order to maintain overall health and well-being.

Proteins contain both essential (proteins our body cannot produce) and non-essential (proteins our body produces naturally) amino acids, which are vital building blocks for all our proteins in the body.

The Academy of Nutrition and Dietetics recommends that the average individual should consume .8 grams of protein per kilogram of body weight.

For those interested in building or maintain muscle mass and must be consumed so that it exceeds muscle protein breakdown after athletic events and working out for exercise and muscle strength.

To increase muscle mass with exercise and physical activity experts suggest we consume 1.2-1.7 grams of protein per kilogram of body weight daily.

Most body builders will consume at least 1 to 1.5 gram of protein per pound of lean bodyweight. This requires approximating percentage of their body fat through a variety of measurements including Bioimpedance and or manual caliper measurements.

Research suggests consuming protein about an hour before and after exercise to achieve optimal results of muscle growth and repair. This is called the “anabolic window” for protein consumption in coordination with exercise and physical activity.

On your strenuous activity days I suggest you consume approximately 20-25 grams of protein within one hour of waking, an hour before your workout and within and hour of completing your workout or strenuous activity. This will assist in support of body fat loss, muscle retention or growth by sufficient levels of essential amino acids.  

Over 50 Years of Age?

As we age, we need to increase our protein intake. Around 50 years of age, we need to increase our daily protein intake. The average individual should increase to 1.0 grams of protein per kilogram of body weight. Simply, have our body weight in grams of protein. The average 150 lb. person should consume approximately 75 grams of protein.