Protein

How Much protein Should I Consume?

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:

SEDENTARY

 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

ACTIVE

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

ATHLETE

LOOKING TO MAINTAIN/INCREASE PERFORMANCE
2g + per kg of bodyweight

IMPORTANT NOTES:

Kidney Health
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.

Fat Loss
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.

REFERENCES:

  1. Lemon PW Beyond the zone: protein needs of active individuals
    J Am Coll Nutr. (2000)
  2. Campbell WW, et alThe recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle . 
    J Gerontol A Biol Sci Med Sci. (2001)
  3. How Much Protein Do I need Every Day?
  4. Phillips SM Protein requirements and supplementation in strength sports
    Nutrition. (2004)
  5. How much protein do I need?
  6. Tipton KD, Wolfe RR Protein and amino acids for athletes
    J Sports Sci. (2004)
  7. Wilson J, Wilson GJ Contemporary issues in protein requirements and consumption for resistance trained athletes
    J Int Soc Sports Nutr. (2006)
  8. Leidy HJ, et alHigher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women . 
    Obesity (Silver Spring). (2007)
  9. Mettler S, Mitchell N, Tipton KD Increased protein intake reduces lean body mass loss during weight loss in athletes
    Med Sci Sports Exerc. (2010)
  10. Layman DK, et alDietary protein and exercise have additive effects on body composition during weight loss in adult women
    J Nutr. (2005)
  11. Pikosky MA, et alIncreased protein maintains nitrogen balance during exercise-induced energy deficit
    Med Sci Sports Exerc. (2008)

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