How Much Protein Do You Need for Your Fitness Goals?
According to some sources, protein is only good for bodybuilders and professional athletes looking to maximize muscle growth and sports performance.
But as you’ll see in the following paragraphs, the nutrient is crucial for everyone, and optimizing your daily intake can provide several distinct benefits.
The question is, how much protein do you need? More importantly, what are some good sources to consider?
Let’s discuss.
But First: What is Protein, And What Are Its Functions?
Proteins are organic molecules made of amino acids––the building blocks of living tissue.
Once you consume protein, your body breaks it down and absorbs the amino acids. These nutrients enter your bloodstream and contribute to the plasma amino acid pool: the storage of building blocks that circulate your body and lend themselves where needed.
Protein’s most notable functions relate to post-exercise muscle recovery and growth, but the nutrient is also necessary for optimal body functioning and health.
How Much Protein Do We Need to Eat?
You’ve likely come across numerous recommendations for your protein intake.
For instance, according to the dietary guidelines set by the USDA, the ideal protein intake is 0.4 grams per lb or 0.8 grams per kilogram. In such a case, a 170-lb person should consume roughly 68 grams.
In contrast, studies (Antonio et al. 2014) suggest that a much higher intake, as high as 2 grams per lb, is perfectly safe and poses no threat to healthy individuals.
For the same 170-lb person, that would mean a daily intake of 340 grams or five times as much as the USDA recommendation.
To make matters worse, we have several other recommendations in-between.
As an average person looking to optimize your intake, it can be downright frustrating to decide how much protein to consume.
Luckily, a relatively recent paper (Stokes et al. 2018) has the answer for active individuals: 1.6 to 2.2 grams per kilogram or 0.8 to 1 gram per pound of body weight. Our hypothetical 170-lb person should consume 136 to 170 grams per day.
According to data, that range is enough to maximize protein synthesis, allowing people to optimize muscle growth, strength development, recovery, and overall health.
Does Protein Promote Any Adverse Effects?
One claim that often scares people is that a high-protein diet can lead to health issues. In particular, consuming more protein can harm kidney health and lead to disease.
Fortunately, these claims are largely unfounded, and there is nothing to worry about, especially when following the recommendation of 0.8 to 1 gram per pound of body weight. In fact, a higher protein intake can support your health. One reason is that the nutrient supports healthy fat loss.
First, protein is highly satiating; consuming more of it would make you feel fuller between meals. Second, protein supports lean tissue, allowing you to burn primarily fat during caloric restriction.
The only people who should limit their protein intake are those dealing with kidney issues, but that is outside the scope of today’s article.
Final Words
Protein is an essential nutrient that everyone, regardless of fitness goals and lifestyle, should consume for good health, strong muscles, vitality, and weight loss maintenance.
According to research, the ideal intake is 0.8 to 1 gram per pound of body weight.
