How Much Protein You REALLY Need

How much protein should I be eating every day?

This is a common question from athletes and really, protein is a huge topic in magazines, websites and newspapers. Protein has been attributed to promoting muscle growth and recovery, maintaining lean muscle mass during weight loss, reducing body fat gain in teens, and helping with blood sugar control.

With all these benefits, wouldn't it seem that more protein is better?

Not necessarily...eating more protein won't magically make your muscles grow and you don't store the extra protein as amino acids to use later and you don't just "pee out" the extra protein you eat. Although many athletes like to focus on protein-rich foods and protein shakes/supplements, it's important to focus on building a balanced performance plate, where carbohydrates (think complex carbohydrates like whole grains, vegetables, fruit, starches) are making up the majority of your calories to fuel your muscles and protein is only ~25% of your plate. Because everyone's calorie needs are DIFFERENT, this "perfect amount" of protein is going to be different for everyone. A large male is going to need a lot more calories and a proportional increase in his protein needs compared with a lighter female.

Losing weight

You might have heard that a high protein diet helps you lose weight, but this may be because protein foods can help you feel less hungry if you're cutting calories in order to lose weight and because when you cut calories, you risk losing muscle in addition to body fat. Eating a slightly higher protein diet (~30% protein) can help you spare protein during weight loss.

Building muscle

When it comes to building muscle, you need to focus on several different components, not just protein intake.

Your strength training routine is important for muscle growth. A progressively difficult strength training routine allows your muscles to adapt to the new stressors you're putting them under by growing bigger and stronger.

You need to make sure you're meeting your weight maintenance calorie needs, plus extra calories to build muscle.

You can estimate your maintenance calorie needs using different equations OR if you're serious about your training goals, you can get your resting energy expenditure tested. Knowing your individual restring energy expenditure can help you individualize your performance diet by knowing exactly how many calories you SHOULD be eating during the day to support your performance.

Getting your resting energy expenditure tested is a quick and easy tool you can use to help you meet your goals.
Call the Sanford Sports Science Institute at (605) 312-7870 to make an appointment today!

Many athletes aren't meeting their basic calorie needs to support performance or maintain weight, but may be drinking protein shakes, hoping they'll gain muscle, but that's just not how it works. You have to combine exercise and a balanced diet for muscle growth to occur.

Protein needs based on your goals

Protein needs are slightly higher for people involved in exercise, for repairing the muscle damage from training and to build to muscle, and because in general, people who exercise have higher overall calorie needs. The recommended amount of protein for most adults (sedentary/currently not in training) is 0.8 g/kg (0.4 g/lb) body weight per day.

This being said, most people can meet their protein needs through a real food diet and don't need extra protein or amino acid supplements. There hasn't been much research to support the claims made by supplement companies that they help you build muscle or "get lean" any better than real foods with protein.

Individual/Type of Athlete	Grams of protein per kg or lb. per day
Recreational exerciser, adult	1.1 - 1.6 g/kg (0.5-0.7 g/lb)
Endurance	1.3-1.6 g/kg (0.6-0.7 g/lb)
Strength (build muscle mass)	1.6-1.8 g/kg (0.7-0.8 g/lb)
Athlete restricting calories (weight loss)	1.8-2.0 g/kg (0.8-0.9 g/lb) When you're cutting calories, you will lose fat, but you can also lose muscle, so protein intake is important to spare muscle protein. The Profile weight loss plan is a personalized high protein plan that has helped many people lose weight and keep it off!*

*Source: Nancy Clark's Sports Nutrition Guidebook

A 130 lb. marathon running female would need between 78 and 91 grams of protein every day:

130 x 0.6 = 78 grams of protein/day

130 x 0.7 = 91 grams of protein/day

This breaks down to only about 26 grams of protein per meal, if she eats 3 meals a day (really, most people are eating pre- and/or post-workout snacks). Think about eating some protein at each meal and snack (beans, nuts, seeds, eggs, Greek yogurt, cottage cheese, cheese, fish, meat, hummus, and milk).

Example of protein in meals:

Meal	Food	Grams of protein per meal
Breakfast	2 whole eggs, scrambled 1 handful of spinach ¼ cup part-skim mozzarella 1 banana	23 g
Snack	¼ cup almonds 1 apple	7 g
Lunch	4 cups of mixed greens Chopped bell peppers 1/2 cup black beans ¼ cup pumpkin seeds (pepitas) 2 Tbsp balsamic vinaigrette	17 g
Snack	1 cup Greek yogurt 1 Tbsp honey ½ cup blueberries	22 g
Dinner	1 cup brown rice, cooked 4 oz. grilled chicken breast 1 cup steamed broccoli	40 g

Focus on balance

You can prevent muscle breakdown and maximize strength gains by optimizing your nutrition plan throughout the entire day. Instead of focusing on "protein, protein, protein," you should be providing your body with the "building blocks" it needs for muscle growth by eating a balanced meal or snack with protein and carbohydrates every 3-4 hours.You may have heard of the "window of opportunity" - eating a protein/carbohydrate-rich snack 30-60 minutes after your workout can aid in recovery and promote muscle repair.

If you're struggling in your workouts, check your carbohydrate intake - if you're cutting too many calories and carbohydrates out of your diet, your performance could suffer because you're not fueling your muscles with the carbohydrates needed to work hard.

The Forgotten R - REST

Don't forget how important REST can be in your performance plan. Without rest days, you aren't giving your body enough time to repair from your last workout. By fueling your body correctly and taking time to rest, your body will be able to recover properly and you will ultimately be able to meet your goals.

As with everything in life, meeting your goals takes time. Stray away from programs that promise quick results - you have to put in the work and the time to meet your performance goals.

You can make an appointment to get your resting energy expenditure tested or to speak with the sports nutritionist at the Sanford Sports Science Institute by calling (605) 312-7870.

Nutrition Facts

Tuesday, November 3, 2015