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How Much Protein Do I Really Need?

If you don’t exercise regularly, the answer to how much protein you need is quite simple: the government’s recommended levels are more than adequate – around 0.3-0.4 grams per day. pounds of body weight. But if you lift weights, run, bike (or participate in any form of physical activity, for that matter), you should probably up your intake a bit.

While exercising, you put more strain on the body. When you exercise, you damage muscle cells. Protein synthesis is the process by which biological cells create new proteins that help repair and rebuild tissue. Higher levels of protein help with this process as well as contributing to improved brain function and insulin response.

For endurance training, you should increase your intake to around 0.45-0.65 grams per kilos of body weight – depending on activity level. If powerlifting, or wanting to bulk up, this increases further to around 0.75-1 gram per pound. There are rarer situations where it is necessary to increase the intake further. For example, if you exercise 5 times a week, are in a caloric deficit, are already very lean, and want to build or maintain muscle, you should consume more than 1 gram per day. pound. Still, the upper limit should be 1.4 grams per pounds of body weight.

Complete proteins

When planning your diet, it is important to take into account whether the protein is complete or not. Bread, for example, contains protein, but lacks certain amino acids. This means that it is “incomplete”. But by combining bread with other foods (such as beans, which contain the missing amino acids), you can form a complete protein. A complete protein is one that contains all nine essential amino acids.

When it comes to forming complete proteins, finding foods that complement each other can be hard work. For this reason, there is a great website that allows you to research the protein profile of thousands of foods. When viewing an item, there is even an option to view foods with complementary amino acid profiles.

Calculation of daily needs

If you’re unsure of how much protein you need while exercising and/or dieting, there are a few online calculators that can help you find the answer. This is probably one of the better protein calculators as it takes into account a wide range of criteria while including references to the research used to build it.

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