We started the show by pointing out something that appears to go undetected by individuals who participate in other sports that do not directly involve the training of loads: that all physical exercise of any intensity has an impact on our bodies, particularly our muscles.
People who participate in sports have different needs than the sedentary population, so most advice tends to focus on this aspect and ignore the sporting dimension.
From an analysis in which no one cares if you squat three times a week or do soffing, to the conclusion that carbs should make up the bulk of a typical diet. Although it appears that the estimates of protein consumption per person are insufficient to form a strong sentence, it is apparent that the most essential macronutrient for life cannot escape overlooked.
These are crucial considerations, and nutrition was not going to be any different.
Whatever the aim, we must ensure a daily contribution of a total amount of protein-based on our features, which, once again, involves variables:
- Physical condition (weight, height, age)
- Duration and activity (volume, frequency, intensity)
The WHO recommendations appear to be at odds with this vision, and do not discriminate against marijuana use if the person is dealing with an overweight person – we don’t want to count total weight because fat doesn’t have to be fed! – or an athlete who, while weighing the same, has a very low percent fat content and requires more protein intake. And this sensation of following what the regulations say has made a dent in popular opinion, and while no one is scandalized by a large quantity of sweets and processed carbohydrates, they do scream when you urge them to eat more protein, eggs (saturated fats), meats, and fish. I haven’t even mentioned the flavored granules found in boats.
How Much Protein Do You Need Every Day?
According to the U.S. National Library of Medicine, the quantity of protein you should consume each day depends on your age, gender, health, and degree of exercise. However, we may use the recommended daily allowance (R.D.A.) as a starting point, which is based on the average amount of protein needed to fulfill the dietary needs of 97 percent to 98 percent of healthy people: 0.8 grams of protein per kilogram of body weight each day. (This equates to 0.36 grams per pound.) Please don’t ask me why the metric system is used in recommendations made for people living in this nation! Because I’m not sure.)
That implies a 150-pound person needs around 54 grams of protein per day, whereas a 200-pound person needs around 72 grams per day. According to the U.S. National Library of Medicine, most individuals currently obtain enough protein from their diets based on those criteria. If you have no clue how much protein you consume on a daily basis, here are some samples of the quantities found in common foods: 27 grams in a 4-ounce chicken breast, 17 grams in a cup of lentils, 12 grams in two big eggs, and 7 grams in two tablespoons of peanut butter
How Much Protein Do You Need To Gain Muscle?
So we know how much protein most individuals require, but you may not be one of them. According to Adam M. Gonzalez, Ph.D., C.S.C.S., assistant professor in the Department of Health Professions at Hofstra University, the appropriate quantity of protein for each individual varies not only on their biology and lifestyle but also on their goals.
Many individuals consume protein smoothies because they’ve heard they’re suitable for achieving maximum gains at the gym—or, to put it another way, for maximizing muscle protein synthesis (M.P.S., for short). Experts claim that persons seeking to maintain and grow muscle through diet and exercise should consume more protein than the R.D.A.
How much more depends on who you ask as well as who you are. After reviewing the research on sports nutrition, the Academy of Nutrition and Dietetics (Academy), Dietitians of Canada (D.C.), and the American College of Sports Medicine (A.C.S.M.) agreed that the optimal daily protein intake for active adults and athletes is 1.2 to 2 grams per kilogram of body weight (0.5 to 0.9 grams of protein per pound). A comparable figure was calculated by the International Society of Sports Nutrition (ISSN). Therefore, most persons who exercise to grow and maintain muscle growth and strength should consume 1.4 to 2 grams of protein per kilogram of body weight per day (or 0.6 to 0.9 grams of protein per pound).
Let’s assume you work out to gain muscle and want to make sure your protein consumption supports that objective. When the two suggested levels are combined, a 150-pound adult should consume 75 to 135 grams of protein per day, while a 200-pound adult should consume 100 to 180 grams of protein per day. According to Experts, the more severe (intense and long) your workouts are, the more repair your muscles require to rebuild and expand, and the higher you will fall in the ideal range.
That’s a lot of protein, to be sure. That’s an extra 21 to 81 grams of protein per day for a 150-pound adult. It’s not difficult to acquire all of it from your diet, but it may not be the most convenient or enjoyable option for some.
Is Eating Protein From Whole Food Sources Better Than Drinking Whey Protein?
It’s easy to figure out if you really need protein powder. The first question, how much protein do you require, has just been answered. The second question is how effectively your diet satisfies those requirements.
Whether you need protein powder or not Gonzalez believes that “truly relies on what your diet consists of already.” Most people can acquire adequate protein without using powder. According to Beth Kitchin, Ph.D., R.D.N., associate professor in the U.A.B. Department of Nutrition Sciences, “the average healthy individual who is quite active and eating a balanced, diversified diet is probably receiving enough protein from their food already.”
Linsenmeyer says, “It is entirely feasible to obtain appropriate protein from actual food.” “Dietary protein is found in meat, fish, poultry, eggs, dairy, beans, lentils, soy products, nuts, seeds, and whole grains.”
In comparison to powder, real food offers a few advantages. Given the high cost of certain protein powders, it can certainly be less expensive. (Of course, this is dependent on how much you spend on the meal you eat instead of the powder.)
The biggest advantage is what you get in addition to the protein. Yasi Ansari, M.S., R.D., C.S.S.D., National Media Spokesperson for the Academy of Nutrition and Dietetics and Assistant Director of Performance Nutrition for UC Berkeley Athletics, tells SELF, “The positive with foods is that you can take a range of different micronutrients and fiber from a full meal.” This is especially crucial if you’re replacing a well-rounded meal with a high-protein, low-everything-else shake with a well-rounded meal that would ordinarily provide carbohydrates, fat, and protein. “I’ve discovered that many would prefer rely on these smoothies than take the effort to prepare and meal plan for a balanced diet,” Ansari adds. (To be fair, you can absolutely add actual things to your smoothie—berries, peanut butter, spinach, flax seed, yogurt—and get the best of both worlds.)
Let’s imagine you’re having trouble getting adequate protein from eating. Protein powder can be really useful in this situation. “A protein supplement might be good if you aren’t getting enough protein already,” Experts explains. “If you can’t fulfill your protein needs through food alone, protein powders may be a terrific method to supplement your diet,” Ansari adds.
Competitive athletes, older folks, persons recuperating from surgery or illness, and vegans, according to Ansari, are more likely to struggle with getting adequate protein from food alone. Kitchin adds, “Most vegans can do fine with good meal planning.” However, if you’re a vegan athlete who’s having trouble obtaining enough [protein], a soy protein powder can help you accomplish your goals.”
What about the great majority of us who, strictly nutritionally, don’t NEED protein powder? Given that we aren’t robots, there are a variety of additional elements that influence our food choices in addition to our dietary requirements. When you consider these factors, protein powder is likely to be a good fit for you.
The convenience factor of the chuggable, portable, lightweight, takes two-seconds-to-make shake cannot be overstated. “Protein powders are fantastic for convenience,” adds Ansari, who has no issues to her busy student athletes taking protein powder to go from training to class. Protein powder is, in a nutshell, the easiest and most efficient way to ensure that you receive adequate protein with just one scoop. (By the way, if you really want to be efficient, go with whey protein powder.) According to the ISSN, whey has a little advantage over the other varieties regarding the M.P.S. response, possibly because of its “ideal amino acid composition.
Getting protein from your diet isn’t a significant issue for the great majority of people, so there’s no need to waste time and money hunting for a protein powder that doesn’t taste like chalk.
However, if you’re having trouble getting enough protein in your diet for any reason, or if you require more protein than the usual person due to your rigorous activities, a shake may be able to assist. It all boils down to your personal choices, requirements, and lifestyle. Some people, for example, experience voracious hunger after strenuous activity that can only be satiated by solid food. However, if you’re like me and have no appetite after a hard exercise, you’ll appreciate being able to obtain your protein without having to chew it. After pumping your biceps, some individuals desire a big ol’ cheeseburger, while a creamy chocolate protein shake could be more your style. Or, in the worst-case scenario, a protein shake makes you feel healthy and fantastic, and you dig it! “It just helps certain folks feel good about what they’re doing,” Kitchin explains. There isn’t anything wrong with it.
The good news is that there’s probably no harm in doing too much. Kitchin reminds out that “excess protein is unlikely to be harmful.” According to the National Institutes of Health’s Office of Dietary Supplements (ODS), there is no set upper limit for protein intake. (They do caution due to the little evidence, but say the danger of harmful consequences is “very minimal.”) According to the ODS, studies have found that consuming a high amount of protein from food and/or supplements—as much as two to three times the R.D.A.—does not appear to increase the risk of health issues such as kidney dysfunction, which are sometimes thought to be associated with extremely high protein intake. (However, according to the National Institute of Diabetes and Digestive and Renal Diseases (N.I.D.D.K.), patients with kidney illness should avoid eating a lot of protein since it makes their kidneys work harder.)
By sticking with renowned brands, you can reduce your chances of buying a protein powder that isn’t precisely what it claims to be, Gonzalez adds. He suggests opting for items with an independent verifying company’s mark, such as Informed Choice or N.S.F. International’s Certified for Sport certification. This means it’s been tested in a lab for pollutants, prohibited chemicals, and/or ingredient truthfulness and quality. (In other words, you receive precisely what is listed on the ingredients label.)
In general, the F.D.A. advises seeing your doctor before using any new supplement, particularly if you’re pregnant, breastfeeding, or have a chronic medical condition. This is especially true if you choose a protein powder that includes a variety of supplements in addition to the basic protein, sugar, and flavour (like various vitamins, minerals, and botanical extracts).
What’s the TL;DR of the situation? Protein is beneficial. You’ve probably had your fill of it. If you’re scared you don’t—or just enjoy protein powder—then go for it and choose a trustworthy manufacturer. In any case, make sure you get enough protein throughout the day. And it’s probably not a big deal if you acquire more than you need.
As Kitchin puts it, “people can dive extremely deep into the weeds with this stuff.” “But, in general, if you exercise, eat well, and consume excellent quality protein sources, you’re usually in very excellent shape.”