When figuring out how much protein one needs in a day really depends upon on one's goals. At its simplest, your body has a baseline protein requirement that depends on a two main factors: lean body mass (muscle) and activity (type and amount).
“How do I know what my lean body mass is?” you say. Remember when we talked about setting a goal weight? Yah, I tried to forget that subject also, but it all comes back to haunt us doesn’t it : ) One of the methods discussed was to get your body fat tested. When you get the dreaded percentage of fat you’re lugging around, you also get the pleasant number of how much muscle or lean body mass your body is comprised. We love muscle and want to make it happy. Muscle is happy when we feed it cheeseburgers, mmm, I mean protein, LEAN protein, HIGH quality protein. Hamburger has protein in it, so technically...OK fine I’ll stop.
Back on point. The more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent and the longer the activity you perform, the more protein you need. Or the way I like think of it, the more you get to eat.
Studies on protein requirements that demonstrate a greater need for protein are often met with much controversy in scientific literature. It seems sometimes, for some reason, that many in the scientific and nutritional community are actually anti-protein! In fact, you may have even witnessed a similar prejudice when it comes to supplements as simple as vitamins as well! So just tell Nutritional Nancy you’re gonna make your muscle happy so this gal’s gotta eat.
Bottom line: if you train with weights, or are active your body is breaking down protein and you need to provide it with extra protein to help it rebuild. Though the exact recommended amounts differ between sources, and varies widely between 0.7 grams per kilogram of bodyweight to levels as high as 2 grams per kilogram of bodyweight.
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.7-2.0 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.7). Use a higher number (between 1 and 2) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb female who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Calorie Method to Calculate Protein Needs
Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day. Refer to my last post “How many calories do I need”.
After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.
Example:
For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein.
Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
Think that these amounts seem high? 3oz serving of tuna pack in water contains a little over 20 grams of protein and only 108 calories. 4oz grilled chicken breast yields 34 grams of protein and around 180 calories. 2oz of dried Barilla Plus boasts 25 grams protein for 210 calories. Just those three items get you to your protein goal.
Here is a brief list to demonstrate how easily protein can add up:
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Pork loin or tenderloin, 4 oz – 29 grams
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per ½ cup
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
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