I have been getting a lot of inquiries about protein, and I wanted to update everyone on this one in a blog that can be used by all.  To be honest, it was good for me to research this as well, as this number has changed so much over the years. I remember a time when I just ate as much as I possibly could, and I now see how I wasted a ton of money and supplements. At the same time, it has come to my attention that many of my clients aren’t getting near enough! So without further ado…here is the scoop…

Protein is vital to muscle building and preservation.  For many of my older clients, it is vital that you get the recommended protein than younger folks.  The ratio is at the bottom of this blog, so please make sure you look for the proper protein intake for people over 50.  

When it comes to building muscle, dietary protein is critical for providing your body with the amino acids it requires to maintain and grow lean body mass. Muscles won’t gain strength or size if there aren’t enough extra amino acids available. Since protein in the body alone is obviously insufficient to build muscle, incorporating resistance exercise into your daily routine puts you on the fast track to muscle growth.

WHAT AMOUNT OF PROTEIN DO YOU REQUIRE?

Protein has an RDA of 0.8 g per kg of body weight. This is technically the minimum daily average intake level required to meet the needs of 97-98% of Americans. While this is a good starting point, there is certainly a lot of leeways depending on individual lifestyles and personal goals. Also, who the heck measures their body weight in kilograms?  So, here is a quick equation to convert pounds to kilograms: 

Weight in pounds / 2.2 = weight in kilograms

The RDA is based on the bare minimum amount of protein needed to keep muscle mass while keeping the same weight. If you are active, trying to lose weight or building muscle, you will most likely require more protein to achieve your goals. Those trying to decrease body fat but maintain muscle [may consume] 1.0 gram of protein per pound of body weight per day. That’s why tracking your protein intake with an app like MyFitnessPal is ideal, since you can see how much you’re presently consuming and make changes from there.

Many eating styles recommend calculating your protein needs as a percentage of your total calories. While this is a good starting point, it does not take into account your unique body and personal goals. As a result, determining your general protein requirements is best defined by your weight.

DAILY PROTEIN NEEDS:

Consumption of protein should be seen as a range to be tested rather than a rigid guideline. 

These recommendations are based on a variety of expert associations in fitness and nutrition. While this is a good starting point, it’s best to consult a doctor or registered dietitian nutritionist to determine your ideal protein range:

Recommended Dietary Allowance:           0.8 g/kg of body weight

Average healthy adults:                       1.0–1.5 g/kg of body weight

Active adults who exercise regularly: 1.1–1.6 g/kg of body weight

Active adults trying to lose weight:     1.6–2.0 g/kg body weight

Weightlifters looking to gain muscle:             1.2–2.0 g/kg of body weight

Older adults over 50:                              1.0–1.5 g/kg of body weight

Endurance athletes:                           1.3–1.6 g/kg of body weight

My Quick and Easy Protein Intake Tip

That is as simple as I can make it, and I hope this helps.  Personally, I use a slightly different approach to my protein and carbohydrates.  I want 1g of carbs per pound of my current body weight (for me that is 200) and 1g of protein for the bodyweight that I WANT (for me, that is 220).  

Just another trick that might help the people looking to get bigger and stronger, and who doesn’t? 🙂

If you need any more help, please click on the links below and I can get you back on track.