If you’re like me, when you lift even one dumbbell, you typically think: How much protein do I need to build up my freshly trained muscles? Should I meal prep a week’s worth of chicken and broccoli? How long can I keep chicken in the fridge? Or maybe you’re just normal. But either way, you’ve probably wondered about your protein needs.
Depending on your preferred source, you may have heard that 1 gram of protein per pound of body weight is a common standard. It’s easy to remember.Equivalent to about 7 pieces without skin Chicken thigh Per day (approx. 28g per thigh) average weight (197 lbs.) Adult American Male.
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On the other hand, from 2020 to 2025, Dietary guidelines for AmericansA paper published by the Department of Health and Human Services and the Department of Agriculture recommends a daily protein target of 56 grams for men over the age of 19. That’s 2 chicken thighs. There are some differences between the chicken thigh standards and these dietary guidelines. So, how many grams of protein is there? Just right?
Like maximum deadlift range of motion or squat range of motion, protein requirements are very individual. As Dr. Spencer Nadolski, obesity and lipid expert and Weight Watchers medical director, explains, the first important factor when calculating your protein intake is your weight. “The more weight you gain, and more specifically the more lean body mass you gain, the more protein you need,” Nadolski says. But your goals are also important.
said Shea Mills, a registered dietitian at the Phoenix-based Mayo Clinic. GQ The average adult requires 0.8 to 1.2 grams of protein per person. kilogram Weight per day. This is about half the rule of thumb for grams per pound.
But for those trying to make or maintain profits, the numbers go even higher. “Strength athletes and adults who exercise at moderate intensity four or more days per week typically need to consume 1.5 to 2 grams of protein per kilogram of body weight,” Mills said. That’s roughly the standard of the scientific fraternity.
As Nadolski explained, protein is the only macronutrient we need to live. “Strictly speaking, we don’t really need carbohydrates and fats. Many of our organs and tissues are made of protein, so not getting enough protein can deplete them to the point where the body’s functioning is unhealthy. It’s at risk of being destroyed,” he said.
“People trying to lose weight may want to increase their protein intake to help retain muscle,” he said. Physical activity also plays a big role. If you are lifting weights, you need to increase your protein intake.
Consuming too much protein reduces the benefits, generally up to 1.6 grams per kilogram of body weight, he advises. (About 5 chicken thighs) “Once you start going beyond that level, the certainty of effectiveness becomes less,” he says.
More than 2 grams of protein per kilogram of body weight can contribute to increased fat stores, Mills said, “because our bodies are unable to utilize excess amounts of protein for fuel.” Ta. If you focus too much on protein, you may forget other important things.
Because many protein sources are of animal origin, they tend to be higher in fat than carbohydrate-containing foods, and more protein means more fat, which can have a negative impact on cardiovascular health. ” Mills added. And consuming protein at all costs can crowd out other valuable nutrients. “The more protein you consume, the less likely you are to consume balanced amounts of other food groups, such as carbohydrates, fruits, and vegetables, which are involved in energy and are rich in fiber and vitamins, which help reduce chronic disease. It helps with prevention.”
Foods that contain all nine essential amino acids, also known as “complete proteins,” are typically obtained through meat, fish, dairy products, and eggs, but Mills recommends eating foods like soy, quinoa, buckwheat, amaranth, chia seeds, and hemp. Seed, noted that it contains nutritious nutrients. Yeast is a complete plant-based protein.
And don’t be fooled by the name. “Incomplete” proteins like beans, peas, nuts and vegetables “usually contain many of the vitamins and minerals our bodies need to function at optimal levels,” she says. said.
Although there is an old idea that excess protein harms the kidneys, Nadolsky said, “There is no significant evidence that this is true in healthy people with well-functioning kidneys.” As for the general population, most people consume adequate amounts of protein, Nadolski said, because they consume more calories overall.
The bottom line is that you’re getting enough protein.One gram of protein per pound of body weight is probably OK, but many, you don’t need to eat that much. In any case, don’t let your protein intake interfere with your vegetable intake.
