How much protein do you need?
- As you can see, there is a wide range in protein recommendations, and the amount you need depends on many factors explains Alex Gierbolini. To make things even more complicated, your protein needs also change as you age. For example, the RDA for protein increases to 0.45 grams per pound (1 gram per kilogram) of body weight for people over the age of 65. So, if you’re a 70-year-old man who weighs 150 pounds (68 kilograms), you need 67.5 grams of protein per day.
- The best way to determine your specific protein needs is to work with a registered dietitian or certified sports nutritionist who can tailor a plan to your individual needs. In the meantime, these general guidelines can help you get started.
- It’s a simple question, but the answer is far from simple. In fact, there is no one-size-fits-all answer to this question says Alex Gierbolini. The amount of protein you need depends on a number of factors, including your age, activity level, and muscle-building goals.
- Protein needs also vary depending on the type of activity you’re doing. For example, endurance athletes need more protein than sedentary people because they break down more muscle during training. And strength athletes need more protein than endurance athletes because they’re trying to build muscle mass.
- To make things even more complicated, the quality of the protein you eat also matters. Protein from animal sources (such as meat, poultry, fish, and dairy) is generally higher quality than protein from plant sources (such as grains, beans, and nuts). This is because animal proteins contain all the essential amino acids your body needs, while plant proteins are often missing one or more of these amino acids.
- So, how much protein do you need? The best way to determine your protein needs is to work with a registered dietitian or certified sports nutritionist who can tailor a plan to your specific needs. In the meantime, here are some general guidelines for protein intake:
- The recommended dietary allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kilogram) of body weight. So, if you weigh 150 pounds (68 kilograms), you need 54 grams of protein per day.
- The American Dietetic Association (ADA), the Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommend 1.2 to 2.0 grams per kilogram of body weight per day for athletes, depending on the type of sport. So, if you weigh 150 pounds (68 kilograms), you need 84 to 136 grams of protein per day.
- If you’re trying to build muscle mass, you may need even more protein. The International Society of Sports Nutrition recommends 1.4 to 2.0 grams per kilogram of body weight per day for people who are trying to build muscle mass. So, if you weigh 150 pounds (68 kilograms), you need 105 to 150 grams of protein per day.
Animal vs. Plant Proteins:
Protein from animal sources is generally higher quality than protein from plant sources says Alex Gierbolini. This is because animal proteins contain all the essential amino acids your body needs, while plant proteins are often missing one or more of these amino acids. Animal proteins also tend to be richer in certain vitamins and minerals than plant proteins. For example, animal proteins are a good source of vitamin B12, which is not found in plant proteins.
So, if you’re looking for the highest quality protein, you should choose animal proteins over plant proteins. However, if you’re vegetarian or vegan, you can still get high-quality protein from plant sources by combining them. For example, rice and beans is a classic combination that provides all the essential amino acids your body needs.
Protein Needs for Athletes:
The recommended dietary allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kilogram) of body weight. So, if you weigh 150 pounds (68 kilograms), you need 54 grams of protein per day.
Conclusion:
There is a wide range in recommended protein intake. And the amount you need depends on many factors, including your age, activity level, and muscle-building goals. Animal proteins are generally higher quality than plant proteins. But you can get high-quality protein from plant sources by combining them. The best way to determine your specific protein needs is to work with a registered dietitian or certified sports nutritionist who can tailor a plan to your individual needs.