From all the protein bars and shakes on the market it’s not hard to notice that the fitness industry is obsessed with protein. But how much protein do you REALLY need? And should you buy a protein powder like all those jacked body builders?
Protein does a lot more than just help you build muscle. Some proteins are hormones (our body’s messengers), some help support the immune system, some help you digest food and the list goes on. What do you need to know about protein? Know that amino acids make up the proteins that do all these different jobs. Amino acids are broken up into two categories. Non-essential amino acids are ones that our body can make, but there are some amino acids that our bodies can’t make called essential amino acids. These are the types that we need to get from food. For this reason, it’s super important to try to have a source of protein in every meal. Animal products (meat, dairy, eggs) have the most amount of protein, followed by beans. For the vegans and vegetarians, it’s important to remember that the amino acids from non-animal sources (such as beans and nuts), don’t get absorbed 100%. Often, we absorb 70% of the protein in those foods, so you may have to eat a bit more. Also keep in mind that plant proteins don’t contain all the essential amino acids. So, throughout the day you’ll need to eat a variety of foods. For example, some of the essential amino acids missing from beans are found in rice and vice versa.
So how much protein do you need? How fit you are, your age, your type of training, if you’re trying to lose, gain or maintain weight will all affect how much protein you need. For those that want to build muscle or for those who are trying to lose weight, I recommend around .7-1 grams (g) of protein per pound (lb) of body weight (1). To get the grams of protein you need, take your weight in pounds and multiply it by .7 and by 1. For example, a person that weighs 150lbs will need to eat 105g to 150g of protein per day. If you stay within this calculated range on most days, you will be maximizing your muscle gains and avoiding some muscle loss from dieting. It’s not realistic to track what you eat all the time, but tracking on an app (such as myfitnesspal) for a few days can help you see if you’re getting enough protein in your diet. Another way to make sure you’re getting enough protein is to include a high protein food (20-40g) in every meal. If you aim for 4 meals a day (or 3 meals and a snack), you should be able to reach your goals.
Do you need to take a protein powder? There is nothing magical about the powder itself. If you get enough protein from your diet then you can save your money because the extra protein will not provide an added benefit. Sometimes protein powder can be super convenient, but no one NEEDS it. There’s no reason to rush home and drink a protein shake after your workout when you can eat a well balanced meal instead. And remember the nutrients that you get from food can’t be replaced with a protein powder.
, et al A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
