Doesn't Hurt to be Beautiful: How much protein do you need?

Monday, November 23, 2009

How much protein do you need?

Many experts believe that most of us get more than enough protein daily. In fact, some experts believe the average sedentary American eats about 50% more than the recommended daily amount, which ranges from 40-70 grams each day depending on your gender, age and situation.

If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. That means exercisers may need to increase protein intake.

What if you're trying to build more muscle? Shouldn't you eat even more protein? According to www.exercise.about.com, not necessarily. There's been evidence that bodybuilders, much like exercisers or athletes, do require more protein but that any more than double the recommended daily amount (RDA) won't necessarily help you build more muscle. In one study, experts studied three groups of weight lifters: A low protein group (0.86 g/kg), a moderate protein group (1.40 g/kg) and a high protein group (2.40 g/kg) and found that, "There were no effects of varying protein intake on indexes of lean body mass."

In essence, the more you exercise, the greater your protein needs will be. However, taking it too far, for example more than doubling your protein intake, won't necessarily help you build more muscle.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

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