Protein
Protein is an essential source of energy. It’s a component of every cell in the body. It has a major part in skin, hair, nails, muscle, bone, internal organs, and body fluid. It plays a role in immune response, blood clotting, fluid balance, and hormones. Protein helps with repair and recovery of cells, tissue, and muscle fibers. It’s important during growth and development, during childhood, adolescence, pregnancy, and during the aging process. Protein consumption can increase bone mineral density so it’s especially important for women to consume enough protein as they age because they are more at risk for developing osteoporosis. Protein is unique to the other macronutrients because excess is not stored. It is broken down and stored as fat.
You’ve probably heard of BCAA’s, branch-chain amino acids. Amino acids are the building blocks of protein. There are 20 amino acids. Of those, 9 are essential, meaning our body does not make it and we need to get it from food. Complete proteins contain all of the essential amino acids. Typically animal products and soy. When consuming animal products opt for lean proteins like chicken breast, turkey, seafood, low-fat dairy products, and eggs. Two non-complete proteins can be used together to create a complete protein like rice and beans. Most plant proteins are non-complete.
How much protein you need depends on a few things like current activity level, types of activity, current body statistics, and goals both aesthetic and athletic. The FDA recommends that sedentary adults consume 50 grams of protein each day. To calculate the amount of protein needed daily use calorie percentage, lean body mass, or body weight.
Calorie percentage
Example:
Standard macronutrient ratio of 30% protein on a 2,000 calorie diet.
0.3 x 2,000 calories = 600 calories
600 calories / 4 grams per calorie = 150 grams of protein
Lean body mass
Formula : 0.7 - 1 gram of protein per 1 pound of lean body mass.
Example: An adult woman who is currently active and has been active for years. She has her lean body mass tested and the results are 120 pounds of lean body mass.
0.7 gram x 120 pounds = 84 grams of protein
1 gram x 120 pounds = 120 grams of protein
If she is primarily resistance training, trying to gain muscle or strength, or trying to lose weight she should choose the higher end of this range.
Body weight
Formula: 0.5 - 0.8 gram of protein per pound of body weight.
Example: An adult male who is currently active and has a healthy BMI. He weights 190 pounds.
0.5 gram x 190 pounds =95 grams of protein
0.8 gram x 190 pounds = 152 grams of protein
If he is primarily resistance training, trying to gain muscle or strength, or trying to lose weight he should choose the higher end of this range.
The most accurate way to track protein intake is by measuring food. A food scale is the best option. If you don’t have access you can compare the size of cooked meat to a deck of cards. 3-4 ounces of cooked meat will be about the same size as a deck of cards.
Protein supplements are an excellent tool for some people! It can be an easy way to get extra protein at any time of the day. Overall daily protein consumption is most important. Once you have that down you can improve performance and recovery by timing protein consumption. Try eating a small meal of protein and carbohydrate 1-4 hours before exercise. Consume protein and carbohydrate within 30 - 60 minutes post-workout to help the muscles start repairing and to re-fuel the body.
Before changing your diet you should always consult with your physician or dietician. If you have a pre-existing health condition such as kidney disease consult your physician before increasing protein consumption. Stay hydrated.
Sources
“ACSM Blog.” ACSM_CMS, https://www.acsm.org/blog-detail/acsm-certified-blog/2018/06/25/what-to-eat-before-and-after-a-workout.
“Interactive Nutrition Facts Label.” Accessdata.fda.gov, https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/.
Protein Intake for Optimal Muscle Maintenance - ACSM. https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2.
“Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/.
Rogers, Paul. “‘More Is Better’ Doesn't Necessarily Apply When Trying to Build Muscle.” Verywell Fit, Verywell Fit, 22 June 2021, https://www.verywellfit.com/protein-for-bodybuilding-how-much-is-too-much-3498450.
