How Much Protein Should I Take Daily

How Much Protein Should I Take Daily – Your optimal daily protein intake depends on your weight, goal and level of physical activity: 1.2–1.8 g/kg if you’re sedentary to 3.3 g/kg if you’re trying to reduce fat gain. You can calculate your optimal daily intake quickly and easily with our protein intake calculator.

As with most things in nutrition, there is no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even if you take everything into account, you will end up

How Much Protein Should I Take Daily

How Much Protein Should I Take Daily

Daily protein requirements are expressed in grams, per kilogram of body weight (g/kg) or per pound of body weight (g/lb). The ranges in the table below reflect known individual differences.

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Interview: Eucaloric Diet | Muscle Growth: Eucaloric Diet (if sedentary) or Hypercaloric Diet (if active) | Fat Loss: Hypocaloric Diet | * Grams per kilogram of body weight

How much protein you need depends on many factors, including your weight, your goal (weight maintenance, muscle gain or fat loss), whether or not you are physically active, and whether or not you are pregnant.

For adults, the US Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg.[2] However, a more appropriate statistical analysis of the data used to establish the RDA suggests that this number should be higher: 1.0 g/kg.[3]

Intake is necessary to prevent malnutrition. Unfortunately, the RDA for protein is determined from nitrogen balance studies, which require experimental diets to be consumed for weeks before measurements are taken. This allows the body enough time to consume less protein through processes that are not necessary for survival, such as protein turnover and immune function, which are essential for optimal health.[4]

How Much Protein Do I Need To Build Muscle?

An alternative method of determining protein requirements, called the indicator amino acid oxidation (IAAO) technique, overcomes many of the shortcomings of nitrogen balance studies.[5] In particular, it allows the estimation of protein requirements within 24 hours, which does not leave enough time for the body to adapt. Studies using the IAAO method suggest a more appropriate RDA of approximately 1.2 g/kg for healthy young, [6] elderly, [7] and elderly women.[8][9]

Further evidence that the current RDA for protein is inadequate comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks.[10] Participants were randomly divided into three groups:

Each diet was equally hypercaloric: each participant consumed 40% more calories than needed to maintain their weight. However, as shown in the figure below, eating close to the RDA for protein resulted in a loss of lean mass, and this loss was associated with higher protein intake, although it was small but not significant.

How Much Protein Should I Take Daily

Another takeaway from this study is that eating more than 1.8g/kg doesn’t seem to benefit body composition, making it a good high point for your daily protein intake if you’re not physically active or trying to lose weight. .

How Much Protein Do You Need When Strength Training?

The RDA for protein (0.8 g/kg) underestimates the needs of healthy, sedentary adults, who should instead aim for 1.2–1.8 g/kg (0.54–0.82 g/lb). Optimal Daily Protein Intake for Athletes

If you are regularly physically active, you need more protein each day than if you are sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada recommend 1.2–2.0 g/kg for recovery from training and to promote lean mass growth and maintenance when calories are adequate.[ 11 ] This recommendation is from the International Society of Sports Nutrition (ISSN). Similar to: 1.4–2.0 g/kg.[12]

Importantly, it is better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein needed to increase lean mass is about 1.6 g/kg, and some people need more than 2.2 g/kg. kilogram. [13] Those of you interested will find a comprehensive outline of this study

However, only 4 of the 49 included studies were conducted in people with resistance training experience (the remaining 45 were in novices). IAAO studies in athletes have found different numbers: on training days, female athletes need 1.4–1.7 g/kg;[14][15] the day after normal exercise, male endurance athletes need 2.1–2.7 g/kg;[16] their final endurance. Two days after a training session, aspiring male bodybuilders require 1.7–2.2 g/kg.[17]

Can You Eat Too Much Protein? Yes, It Can Cause Minor Side Effects

Since excessive protein intake has no adverse effects on healthy individuals, excessive amounts may be mistaken. For most athletes (and similarly active adults), the ISSN range (1.4–2.0 g/kg) works well:

Athletes and similarly active adults can optimize body composition, performance, and recovery with a daily protein intake of 1.4-2.0 g/kg (0.64-0.91 g/lb) and an emphasis on the upper end of this range. Adequate daily protein intake for muscle gain

Resistance training, such as lifting weights, is obviously necessary for muscle growth: you can’t give your muscles what they need to grow; You should also give them a reason to grow.[18]

How Much Protein Should I Take Daily

With progressive resistance overload and a mildly hypercaloric diet (370–800 kcal above maintenance), some studies suggest less fat gain if you eat more protein (3.3 g/kg rather than 1, 6–2.4 g/kg). 24 ][20] But one did not.[21]

Grams Of Protein: What Your Daily Servings Should Look Like On Your Plate

It is important to understand that 3.3 g/kg daily protein intake will not help you build more muscle than 1.6-2.4 g/kg daily protein intake. What you can do in high numbers is help reduce the fat gain you’ll experience more if you eat above maintenance for (muscle) weight gain.

Athletes and active adults can optimize muscle growth with a daily protein intake of 1.6–2.4 g/kg (0.73–1.10 g/lb). For experienced bulk lifters, up to 3.3 g/kg (1.50 g/lb) can help reduce fat gain. Optimal daily protein intake for fat loss

(Also known as maintenance dieting – a diet that provides you with as many calories as you burn) By shifting your macronutrient ratios more towards protein, you’ll need to switch to that if you want to continue losing weight.

High protein intake helps preserve lean mass in dieters, especially lean dieters. To optimize body composition, dieting athletes (i.e., athletes on a hypocaloric diet) should consume 1.6–2.4 g/kg, [25] [26] skewing toward the higher end of this range as they become leaner or increase a caloric deficit (either eating less or exercising more). by doing).

The Best Protein Intake Calculator For Muscle Gain And Fat Loss

Later studies suggested that dieting, lean resistance-trained athletes should consume 2.3-3.1 g/kg (closer to the high end of the range than lean and caloric deficit increases) to minimize lean mass loss.[27] The latter recommendation is supported by the International Society of Sports Nutrition (ISSN)[28] and a review article on bodybuilding competition preparation.[29]

Hypocaloric diet. A higher intake of 3.1 g/kg improves fat loss and reduces muscle loss in lean lifters.

Note that these recommendations are for people who are already relatively lean and trying to lose a little more fat while maintaining their valuable muscle mass. Several meta-analyses involving overweight or obese individuals suggest that 1.2–1.5 g/kg is an adequate daily protein intake range for fat loss.[30][31][32] This range is supported by the European Association for the Study of Obesity, which recommends up to 1.5 g/kg for obese adults.[33] It is important to realize that this range is based on actual body weight, not lean mass or ideal body weight.

How Much Protein Should I Take Daily

Considering the health risks associated with overweight and obesity, [34] [35] eating a diet high in protein (27% vs. 18% of calories) significantly reduces several cardiometabolic risk factors, including waist circumference, blood Stress, and triglycerides, also increase satiety.[36] However, these effects are small and depend on the amount of body fat a person loses.

Optimal Protein Intake Guide

Hypocaloric diet. If you’re overweight or obese, fat loss should be your priority, but that doesn’t mean you can’t build muscle at the same time.

When dieting for fat loss, athletes and other active adults who are already lean can increase fat loss and muscle retention with a daily protein intake of 1.6–2.4 g/kg (0.73–1.10 g/lb). Overweight or obese individuals are best served with an intake of 1.2–1.5 g/kg (0.54–0.68 g/lb).

Muscle disorder. It is defined as impairment of physical function (walking speed or grip strength) combined with loss of muscle mass.[37][38] It is the primary age-related cause of frailty.

[39] A higher risk of disabilities that affect your ability to perform daily activities, [40] a higher risk of going to a nursing home, [41] and a higher risk of falls, [42] fractures, [43] ] and hospitalizations.[44]

Science Backed Reasons To Eat More Protein

The link between sarcopenia, frailty, and related illnesses explains why sarcopenia is associated with premature death and reduced quality of life.[45][46] Nor is it a rare problem: in the US, more than 40% of men and nearly 60% of women over the age of 50 have sarcopenia, and more than 10% of those under 20 have sarcopenia.[47]

Fortunately, sarcopenia is neither inevitable nor irreversible—some older adults build more muscle in old age than they did in their youth. However, the older you are, the bigger yours is

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