For those passionate about fitness, protein plays a crucial role in muscle repair, recovery, and growth. However, many individuals have become so focused on consuming high amounts of protein that they often neglect other essential nutrients.
Nutritionists and exercise experts sought to clarify the appropriate amount of protein necessary to support workout routines. Protein is integral to metabolism, immunity, satiation after meals, weight loss, and muscle growth, according to Abbey Sharp, a registered dietitian.
The U.S. Department of Agriculture’s Dietary Guidelines for Adults suggests that 10% to 35% of daily caloric intake should be derived from protein sources. For someone adhering to a 2,000-calorie diet, this translates to between 200 and 700 calories from protein daily. Dietitians commonly recommend a daily protein intake ranging from 0.8 to 1.2 grams per kilogram of bodyweight. To calculate protein needs, an individual can convert their weight from pounds to kilograms by dividing by 2.2, then multiply by 0.8 and 1.2 to determine their optimal protein range. For example, a person weighing 140 pounds should consume between 51 to 76 grams of protein each day.
Federica Amati, a registered dietitian, mentions that generally, individuals need not be overly concerned about their daily protein intake, as consuming adequate calories typically fulfills protein requirements. However, protein needs vary depending on a person’s lifestyle, age, and sex, with older adults requiring increased protein. Sharp advises that older adults increase their daily protein intake to 1.8 grams per kilogram of body weight.
Stella Volpe, president of the American College of Sports Medicine and a registered dietitian, notes that protein requirements fluctuate primarily with activity levels. Factors such as frequency, intensity, type, and duration of exercise influence protein needs. For those who engage in moderate exercise, such as 20 to 30 minutes of daily activity or occasional Pilates classes, the standard daily intake of 0.8 grams per kilogram is typically sufficient. However, individuals involved in intense training, such as marathon preparation or frequent weight lifting, may need to increase their intake to as much as 1.5 grams per kilogram of bodyweight.
Novice exercisers should also increase their protein consumption due to greater muscle breakdown as they adapt to new workout regimes. Volpe advises that during less intensive training periods, individuals should decrease protein intake to avoid consuming excess amounts.
Volpe stresses that protein is not the sole macronutrient essential for muscle repair. She recommends that athletes focus on post-exercise carbohydrate intake, particularly within two hours after working out, to replenish glycogen stores. A balanced post-workout snack, such as chocolate milk, provides an ideal combination of carbohydrates and protein.
Volpe discourages mimicking diets seen on social media where individuals consume high protein levels, suggesting that it is unnecessary and noting that most Americans already consume more protein than needed. The emphasis should be on maintaining a healthy balance of carbohydrates, protein, and fat, along with adequate caloric intake to match energy expenditure.
