Are you a Protein Pro?
How much protein should you be taking?
What better example of dispute amongst experts than the argument of how much protein to take. There seems to be uniform agreement that you need protein. So why can't we agree on how much?
If you’re someone who licks the frosting from an oreo then throws it away here’s what you need to know; “the frosting” if you will. Unless you’re a hyper specialized athlete or body type, 1.2-1.6g/kg body weight is your target. Ergo, if you weigh 100kg (220 pounds) you should be aiming for 120 grams a day (lighter exercise) up to 160 grams a day (heavier exercise).
There doesn’t appear to be anything inherently wrong with taking as much as 1g/pound body weight but once you get above 1.6g/kg the bulk of existing science indicates there is no meaningful gain. There is an issue with not getting enough however so if you’re not sure where you stand try keeping a daily journal for a few days tracking only protein intake. Your body won’t disintegrate if you get below 1g/kg but you start to see a decline in your body’s performance which increases the lower you get.
Your protein can be taken within 3 hours before or after a workout and ideally spread out over 3 different feeding periods. I will concede I wasn’t blown away by any specific expert testimonial advising this but in my mind it stands to reason your body will absorb and utilize a greater % of the protein if it’s taken over 3 meals rather than all at once.
Because nutrition wouldn’t be fun if it were easy; here are some other variables you need to be considering to maximize the usefulness of the protein you’re ingesting
What kind of protein is it?
Animal: Casein, Whey, Egg, Meat etc.
Plant: Soy, Pea, Brown Rice etc.
This understanding is pretty important and will drive the rest of your diet choices. If you are a plant based diet person you are ingesting many incomplete amino acids in their protein, supplementation will be critical. If you are animal based you need to more closely monitor the quality of the animal you are consuming (where did it live, what was it fed, do you trust the company to use organic practices etc.)
In what form is the protein?
Bar, Powder, Animal Food, Vegetables etc.
This will dictate how efficiently your body will use the protein. 10 grams of steak will be used nearly 100% compared to 10 grams of gas station protein bar which maybe your body can pull 2-4 useful grams from.
Certainly consulting with a professional for your more specific range is a good idea to take into account your age, gender, pre-existing medical conditions, level of activity, lifestyle habits etc. But using these rough measurements is a good place to start!
Conclusion:
This a huge (and fun) rabbit hole to go down and one I would highly encourage you to take the time to understand. The good news is you can make plenty of mistakes and still improve. The bad news is you have to be mindful of how your body is feeling, pay closer attention to your workouts and daily activity, and work with your physician if you have pre-existing health conditions that may impact your ability to workout or digest protein. After a month of trying one method, try another! Keep evolving your approach as your body evolves to reach the best version of yourself!
