For fitness enthusiasts, protein is important for muscle repair, regeneration and growth. But for many eat high in protein has become such a focus in their diet that they end up consuming too many nutrients while skimping on other vital nutrients.
Assets I spoke to nutritionists and exercise experts to clear up the confusion about this how much protein you really need to advance your training.
Why protein is so important
Protein is an important part of our diet. It supports metabolism and immunity, keeps us full and satisfied after eating, supports weight loss and stimulates muscle growth. Abbey Sharpregistered dietitian, previously told Assets.
How much protein do you need daily?
The US Department of Agriculture Dietary Guidelines for Adults recommends that 10 to 35% of your daily calories come from protein sources. For a 2,000 calorie diet, that would be between 200 and 700 calories per day.
Most nutritionists recommend daily intake from 0.8 to 1.2 grams of protein per kilogram of body weight for adults. To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.8 and 1.2 to find your protein range. Someone who weighs 140 pounds should aim for 51 to 76 grams of protein per day.
In general, people don’t need to worry about how much protein they eat per day, says a registered dietitian Federica Amati. That’s because as long as you consume enough calories during the day, you’re likely to meet or exceed your protein needs, says Amati.
However, protein needs vary depending on lifestyle, age and gender. Older adults need more protein. Sharp recommends that they increase their daily protein intake to 1.8 grams per kilogram of body weight.
How much protein should you eat when exercising?
Your protein needs depend largely on your activity level, says Stella Volpe, president of the American College of Sports Medicine and a registered dietitian.
“It depends on the frequency, intensity, type and time they spend exercising,” says Volpe Assets.
If you exercise for 20 to 30 minutes a day or take an occasional Pilates class, you probably don’t need to worry about consuming more protein.
“The [recommended daily intake] of 0.8 grams [per kilogram] “For most people, it is completely sufficient for their needs,” says Volpe.
However, according to Volpe, strong athletes, such as people who train for a marathon or engage in frequent, intense weight lifting, have higher protein needs. You might consider increasing your daily intake up to 1.5 grams per kilogram of body weight.
While marathon runners do not build muscle like weightlifters, both have the same higher protein requirements, as endurance athletes (e.g. runners, cyclists, triathletes) experience high levels of muscle loss.
If you’ve just started exercising seriously, you should also increase your protein intake, says Volpe. The more inexperienced you are at weightlifting or marathon training, the more muscle loss you’ll experience, she says, so you’ll need to compensate for this with more protein. But once you get used to the workout, you can probably stay in the range of 1.1 to 1.2 grams of protein per kilogram of body weight, says Volpe.
Volpe also encourages periodization of your diet. This means that during times when you’re not training as hard, you should reduce your protein intake so that you don’t consume more than you need.
It’s not just about proteinN
Protein isn’t the only macronutrient that supports muscle repair. According to Volpe, athletes should prioritize carbohydrates after training – especially in the two hours after exercise when muscle repair is crucial.
After exercise, your glycogen stores are depleted, says Volpe. They are the body’s preferred source of energy. You should replenish these immediately after exercise to maintain energy levels and boost your recovery, she says. An ideal post-workout recovery snack is chocolate milk, says Volpe, because it offers the perfect balance of carbohydrates and proteins.
“Most athletes who arguably have the best bodies possible eat 60% or even more carbohydrates,” says Sharp. Volpe adds that these are supposed to be complex carbohydrates that come from foods like whole grains and sweet potatoes.
For the people you see on social media who eat high-protein diets and sometimes brag about eating one gram of protein per pound of body weight, Volpe doesn’t advise copying their behavior, even when you’re exercising intensely.
“That’s not necessary,” says Volpe. “Most Americans consume more protein than they need anyway.”
The most important thing is to pay attention to a healthy combination of carbohydrates, protein and fat, says Volpe.
“In most cases, try to get a mix and a variety of these macronutrients every day and you should be fine,” she says. You should also make sure you’re consuming enough calories to meet your energy expenditure so you can maintain your weight, adds Volpe.
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