How Much Protein Do You Need

 

How much protein do you need

How much protein do you need is a question that has been discussed in gyms
for decades. When a subject is kicked around for this long it usually means there are a ton of myths and misinformation surrounding it. Let’s see if we can get to the facts about the amount of protein needed, where to get the best sources and dispel some of the most common myths about protein needs.

What does Protein do for us?
Proteins are one of the main ingredients our bodies use to build and repair itself and it is used by every part of our bodies. We are incredibly efficient factories creating new cells and repairing damaged ones 24/7 and our factories run on protein. If there is a shortage of this raw material then production grinds to a halt. So if you are working out hard trying to build muscle then protein is going to help you recover quickly and build the muscle you worked so hard to get.

How much protein do you need?
This has been the main point of contention for years and the answers have an extensive range. The baseline as set for the people (recommended daily allowance) for the ‘average’ person is .4g/lb, so for me at 180 lbs I would need 72g of protein/day. To the other end of that scale are the bodybuilders that down up to 2g/lb. Obviously that is pretty extreme and most of us would not even consider that amount to be realistic. The amount that I subscribe to is the 1g/lb, this seems to be gaining ground as the standard answer for most fitness minded, active people. Keep in mind that this is a guideline and can and should be varied on activity level. The one thing you don’t want to do is run short of protein, extended muscle soreness, lack of growth and fatigue during workout are some indications of low protein intake.

Where to get all that protein?

Great protein sources

Now that you know about how much you need, where do you get it all? There are many sources of protein to choose from and you should use as many as possible to avoid overloading from any one source.
Lean red meats, chicken, turkey, tuna and salmon are the most common ways to get what you need, but there are many others that should not be overlooked such as Eggs, milk, cottage cheese, beans and nuts. Incorporating all of these sources into your daily diet will easily keep your factory working. An important note about the effect of protein on the body is that it is acidic and absolutely must be balanced by foods that are alkaline and yes that means vegetables. Green leafys such as spinach are the best but we all know that an assortment is best, besides they are packed with vitamins, nutrients and fiber.

Protein myths debunked
A few of the myths floating around are:
Extra protein puts on extra fat. Unfortunately this can be true, but this comes from people using protein shakes and protein bars to add protein when what they are really doing is adding a ton of extra calories, fat and sugars that come with these products. Next is that excessive protein will cause kidney failure . I have searched around some medical journals and have found that scientists have never made any connection between protein intake and kidney malfunction. Then there is the myth that the body can only absorb 25-30g of protein per meal. The human body is an amazing machine that is capable of using everything we give it protein, fat or carbohydrate. If you choke down 60g protein in a single meal your body is going to find a use for it, guaranteed.

Are supplements bad?
No, the use of supplements is not bad, but as we have seen caution must be used to avoid gaining unwanted weight from extra calories. Sources such as whey, rice and hemp are but a few of the many protein supplements available. Whey protein powder is by far the most popular and readily available. Many of these products come packed with amino acids, vitamins and minerals. If you use supplements, try to avoid those with added sweeteners and don’t forget about the extra calories.