For fitness enthusiasts, protein is important for muscle repair, recovery, and growth. However, for many people, eating high protein becomes the main focus of their diet, leading to them skimping on other important nutrients and consuming too much of them.
luck To clear up any confusion about how much protein you really need to fuel your workouts, we spoke to nutritionists and exercise experts.
Why is protein so important?
Protein is an important part of our diet. Boosts metabolism, immunity, keeps you feeling full and satisfied after meals, supports weight loss, and stimulates muscle growth. abby sharpa registered dietitian, was previously told luck.
How much protein do you need daily?
US Department of Agriculture Adult dietary guidelines recommends getting 10% to 35% of your daily calories from protein sources. For a 2,000 calorie diet, that’s 200 to 700 calories each day.
Most nutritionists Recommended daily intake For adults, 0.8-1.2 grams of protein per kilogram of body weight. To find your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.8 and 1.2 to find the protein range. A person weighing 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 consume in a day, dietitians say. Federica Amati. That’s because as long as you’re eating enough calories during the day, you’re likely meeting or exceeding your protein needs, Amati says.
However, protein requirements vary depending on lifestyle, age, and gender. Older people need more protein. Sharp recommends increasing your daily protein intake to 1.8g per kg of body weight.
How much protein should I consume if I exercise?
Stella Volpe, R.D., president of the American College of Sports Medicine, says protein needs vary primarily based on activity level.
“It depends on the frequency, intensity, and type of exercise you do, as well as the amount of time you spend exercising,” says Volpe. luck.
If you exercise for 20 to 30 minutes every day or take an occasional Pilates class, you probably don’t need to worry about increasing your protein intake.
” [recommended daily intake] 0.8g [per kilogram] For most people, it’s perfectly fine for their needs,” Volpe says.
However, people who engage in intense exercise, such as those training for a marathon or those who frequently engage in intense weight lifting, will likely need more protein, Volpe says. They may consider increasing their daily intake to 1.5 grams per kilogram of body weight.
Marathon runners don’t build muscle like weight lifters, but endurance athletes (runners, cyclists, triathletes, etc.) experience a high degree of muscle breakdown, so they both have higher muscle mass. There is a need for protein.
If you’re just starting to get serious about training, Volpe says you should also increase your protein intake. The more beginners you are to weightlifting or marathon training, the more muscle you break down and the more protein you need to supplement, she says. But once you’re used to training, Volpe says your protein intake will likely stay in the 1.1 to 1.2 grams per kilogram of body weight.
Volpe also encourages periodization in nutrition. This means reducing your protein intake during periods of less intense training so you don’t consume more than you need.
Protein is not everythingn
Protein isn’t the only macronutrient that helps muscle repair. Volpe argues that athletes should prioritize post-workout carbohydrates, especially in the two hours after training when muscle repair is critical.
According to Volpe, glycogen stores are depleted after a workout. These are the body’s preferred energy sources. She says you need to refuel immediately after a workout to maintain energy levels and promote recovery. The ideal post-workout recovery snack is chocolate milk, says Volpe. Because chocolate milk has the perfect balance of carbohydrates and protein.
“Most athletes, who are probably as fit as they can be, have at least 60 percent of their diet being carbohydrates,” Sharp says. Volpe adds that these should preferably be complex carbohydrates, such as whole grains or sweet potatoes.
Regarding the people you often see on social media eating very high protein diets (some boasting that they get 1 gram of protein per pound of body weight), Volpe says that even if you Even if you’re an avid campaigner, we don’t recommend copying their actions.
“There’s no need for that,” Volpe said. “Most Americans consume more protein than they need anyway.”
The most important thing, says Volpe, is to make sure you’re getting a healthy combination of carbohydrates, protein and fat.
“In most cases, if you consume a variety of these macronutrients each day, you’ll be fine,” she says. You also need to make sure you’re eating enough calories to match your energy expenditure so you can maintain your weight, Volpe adds.
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