HOW MUCH PROTEIN SHOULD I CONSUME PER DAY?
There are many “opinions” floating around the internet about how much protein you should be consuming each day, but the truth is that the question is far too broad to result in a simple answer.
The most accurate answer depends on your goal, your age, your health status, existing conditions you might have, how often you train and what type of training you do.
And even with the answer to this question, a range is more viable than a set number due to the immense complexity of the human system, hormones, diet, lifestyle and many other factors that all play a role.
Here is how to find the best range for you:
NOT LOOKING TO CHANGE BODY
0.8g + per kg of body-weight
WANT TO START EXERCISING AND LOSE FAT
WHILE MAINTAINING MUSCLE
1g-1.2g per kg of body-weight
LOOKING TO LOSE FAT AND
MAINTAIN LEAN MUSCLE MASS
1.2g-2g per kg of body-weight
LOOKING TO INCREASE
LEAN MUSCLE MASS
1.5g-2.2g per kg of body-weight
LOOKING TO MAINTAIN/INCREASE PERFORMANCE
2g + per kg of bodyweight
If you have healthy kidneys, you do not need to worry about increasing your protein intake.
If you have kidney damage we advise you consult your doctor prior to increasing protein intake.
Restricted protein diets are recommended for those with kidney damage, as this seems to slow the progression of kidney damage.
High protein diets have been found to preserve lean body mass when dieting in both obese people and athletes and has also been shown to improve overall body composition. A doubling of protein intake from 0.9g/kg (near the daily recommended intake for the general population) to 1.8g/kg is able to preserve lean muscle mass during short-term and relatively drastic drops in calories.
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