How Much Protein Do You Need?

Posted on by Aaron Boike

Jenn Fit Assessment 4

By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer

Protein is often the first nutrient that most individuals think about when starting a fitness program. Amino acids, derived from dietary protein, are the building blocks of our bodies own tissues. It makes sense that we spend so much time thinking about protein intake, as without protein we would never be able to fully reap the benefits of our hard work in the gym. But just how much do we need to reach our goals?

The DRI (dietary reference intake) is 0.8g per kilogram of bodyweight per day for the average sedentary individual. This comes out to 46-56g per day for the average person, with women being on the lower end of that spectrum and men on the higher. That being said, it has long been thought that the DRI recommendations for protein are not adequate for those with athletic goals. The American College of Sports Medicine (ACSM) recommends that those with the goal of increasing lean muscle mass consume 1.2-1.7g/kg of bodyweight per day in protein in conjunction with a weight training regime. There is also good research indicating that an increase in protein as we age helps us maintain our lean muscle tissue. The ACSM recommends 1g/kg bodyweight per day for individuals over the age of 50 to help combat age related muscle loss (ACSM, 2015). For those involved with endurance activities, 1.0g/kg of bodyweight per day seems to be all that is needed to optimize performance. However, for endurance athletes training at a high intensity level 1.6g/kg of bodyweight per day seems to be necessary for optimal recovery (Tarnopolsky, 2004).

Calculate Your Daily Protein Needs! 

Your bodyweight in kilograms = (weight in lbs*.454)

Multiply Your Weight in kg’s by the appropriate level: 

Sedentary / Lightly Active = .8g x weight in kg

Aerobic Exerciser (Low to Moderate Intensity) = 1g x weight in kg

Endurance Athlete = 1.6g x weight in kg

Weight Training / Muscle Building = 1.2-1.7g x weight in kg

What Foods are High in Protein?

  • Nuts and seeds
  • Eggs
  • Legumes
  • Beans
  • Meats and Fish
  • Milk and Dairy Products

Sources:

PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE. (n.d.). Retrieved October 7, 2016, from http://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf

Tarnopolsky, M. (2004). Protein requirements for endurance athletes. Nutrition,20(7-8), 662-668. doi:10.1016/j.nut.2004.04.008