There is a lot of conflicting information when it comes to how much protein we need, and most of this comes down to the fact that we are all so different. Although protein is essential for a healthy diet, some of us need far less than a low-carb culture may have led us to believe, while others may need to add a little more, particularly vegetarians or those who have increased physical activity.
Here are a few specific ways to determine your individual protein requirements. However, keep in mind that your needs can vary and if you’re unsure, it is best to consult with your doctor or dietician.
Minimum Protein Requirements.
The Institute of Medicine and the USDA sets adequate protein intake at 0.8 grams per kilogram of body weight for adults. This is for weight maintenance and is sufficient for weight loss if you are on a low calorie diet while not increasing physical activity. For guidelines on portion sizes for protein according to gender and age group, check the table at the end of this post.
For individuals who are more physically active, protein needs increase.
Whether you’re exercising to lose weight or because you’re athletic, protein needs increase since your body is repairing muscle (and other tissues) as well as adding muscle. Your requirements range upwards from 0.8g/kg. to as high as 1.7g/kg of protein.
For Endurance and Strength Training Athletes According to the American College of Sports Medicine:
Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g per kg of body weight (0.5-0.8 g per lb of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements…
Protein Needs For Weight Loss:
Using protein in an effort to lose weight involves more than meeting the minimum requirements for muscle building and exercise recovery. The idea behind low-carb dieting is that increased protein helps suppress appetite, boosts metabolism and spurs fat loss, while limiting overall calorie intake since the body needs more energy to utilize proteins compared to carbohydrates.
When considering high protein intake for weight loss, consider your diet as a whole. This doesn’t have to be difficult and you don’t need a specific eating regimen like Atkins to succeed. Start with the basics by balancing increased protein intake with overall calorie intake. This can be done by using a protein diet chart. Exercise is of course always recommended as part of healthy weight loss so be sure to add a little to your daily lifestyle.
This resource can help you get started: High Protein Diet and Moderate Protein Diet Charts for Weight Loss.
General Guidelines and Protein Intake for Weight Maintenance. (USDA Chart)
The US nutritional guidelines are a bit general, but if you’re not actively trying to lose weight or just interested in maintaining weight, then this protein chart may work for you. It simply gives a good outline for how many servings of protein to aim for each day. Keep in mind that your needs may increase or decrease according to your age, body type, physical activity level, or if you become pregnant or are lactating.
Daily Recommended Servings of Protein for Adults and Children per USDA Guidelines:
Children 2-3 yrs. 2 ounce equivalents Children 4-8 yrs. 3 – 4 ounce equivalents Girls 9-13 yrs. 5 ounce equivalents Girls 14-18 yrs. 5 ounce equivalents Boys 9-13 yrs. 5 ounce equivalents Boys 14-18 yrs. 6 ounce equivalents Women 19-30 yrs. 5 ½ ounce equivalents Women 31-50 yrs. 5 ounce equivalents Women 51+ yrs. 5 ounce equivalents Men 19-30 yrs. 6 ½ ounce equivalents Men 31-50 yrs. 6 ounce equivalents Men 51+ yrs. 5 ½ ounce equivalent Source: http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm#table1
References:
The Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
http://www.iom.edu/CMS/3788/4576/4340.aspx
American College of Sports Medicine, Journal of Medicine & Science in Sports & Exercise:
March 2009 – Volume 41 – Issue 3 – pp 709-731, Nutrition and Athletic Performance.
http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx
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{ 3 comments… read them below or add one }
Good article to help people figure out their protein intake. It’s so hard to know how much to consume when there are so many different points of view out there. I don’t get enough protein through my regular diet and I have become more pysically active, so I have added a protein powder into my diet that adds 27 grams per serving. I always try to shoot for between .5 and 1 gram of protein per pound. This range helps to make sure I always have enough protein to make up for what I don’t get from foods and to help me recover from my workouts. But everyone is different and should figure out what works for them.
Natural weight loss supplements are better for your weight loss efforts than diet pills.
Many over the counter diet pills can cause the jitters, sleeplessness, increase your blood pressure and your heart rate. Natural supplements are made from all natural ingredients, mostly herbs and plants.
New evidence suggests that we don’t need as much protein as previously thought in order to build muscle. Find out more on Holosfitness.com. The key is that you space out protein throughout the day and not simply “binge” at one meal or time during the day.