Why Do We Need To Eat Protein?
Proteins are essential to the human body, they are the building blocks of the body's tissue and at times can also serve as a fuel source.
Protein provides four calories per gram, which is the same as carbohydrate and significantly less than fat, which provides nine calories per gram. It is made up of chains of amino acids, which can be categorised as essential, meaning the body cannot produce them and you must get them through food sources, and non-essential, which means the body can produce them itself.
Protein is a major structural component of your body's muscle and is used to build and repair muscle tissue. Clearly, protein is vital to body composition but how much do you need to eat to get the maximum benefit?
Let's end the second-guessing and set your protein intake with confidence once and for all.
How Much Protein Do You Need Daily To Build Muscle Or Lose Fat?
The optimal amount of protein per day is 0.6g - 1g per lb of total bodyweight depending on your training goal.
Note: if you are heavily overweight or obese then your protein needs will be overstated and you should use 0.8g per goal bodyweight instead.
I know this may seem low to some of you, so let's look at the research:
•This study found that 0.6 - 0.9g per lb of bodyweight is adequate for maximising protein synthesis. It also goes on to say that experienced athletes may require less than this, whereas less experienced athletes will benefit from protein intake at this level. Additionally, the researchers go on to say that protein intake within the 0.6 - 0.9g per lb of bodyweight may be advantageous when in a calorie deficit to help prevent the loss of muscle mass.
•This study also concluded that 0.8g of protein per lbs of bodyweight is an optimal daily intake to building muscle for strength exercisers, whilst endurance exercisers can probably get away with 0.5 - 0.6g.
•This study concluded that their results were "unable to show any significant evidence indicating that protein intakes above 2.0 g per kg per day [was effective] for enhancing strength and body composition changes in college strength/power athletes."
This study in particular highlights the fact protein intake above 1g per lbs of bodyweight is not necessary for the recreational to semi-serious weightlifter, given that even under the physical demands of their training college strength and power athletes gained no additional benefits from a protein intake over 2g per kg, which is the equivalent to 0.9g per lb.
What Do This Means And How Do You Calculate Your Intake?
This means that your actual daily protein intake is only 0.8g - 1g per lbs of bodyweight if you are strength training. Probably quite a lot less than you are used to, don't worry it's a good thing it will give you more flexibility in your diet by freeing up some calories.
How To Calculate Your Protein Intake
To keep it straightforward let's use a 150 lb male as an example.
Firstly, to work out what 0.8 of 150 is, we need to do a simple calculation: 150 x 0.8 = 120
The 120 is the daily protein gram allowance our 150 lb guy wants to shoot for.
To work out this in calories we just need to multiply 120 by 4 - 120 x 4 = 480 (four is the number of calories per gram of protein).
Using these calculations we can see the total gram allowance is 120 g and this equals a total of 480 kcal from protein per day.
To calculate daily needs for another gram amount all you need to do is use the same formula substituting 0.8 with the other amount.
Do You Need To Take Protein Supplements?
The answer to this question really depends on who you ask, the supplement industry is a big money business so you'll always find someone who will tell you it's a must. However, in my opinion, protein supplements are not essential to your overall success.
Sure, some people find it easier, quicker and perhaps ultimately cheaper to use protein shakes but the truth is you can easily reach your protein needs using food sources. Besides drinking your calories will always be less satisfying and will never keep you as full for as long.
Summing Up
Yes, you need protein in your diet but often the actual amount you need is inflated and not necessary.
Call To Action