For individuals passionate about fitness, protein is a critical nutrient for muscle repair, recovery, and growth. However, many people have been focusing so heavily on consuming high amounts of protein that they often neglect other essential nutrients.
Nutritionists and exercise experts have shared insights to clarify the confusion regarding the optimal protein intake necessary to support workouts.
Importance of Protein
Protein is a fundamental component of diets, aiding in metabolism, immunity, satiety, weight loss, and muscle growth, as explained by Abbey Sharp, a registered dietitian, in an interview with Fortune.
Recommended Daily Protein Intake
According to the Dietary Guidelines for Americans set by the U.S. Department of Agriculture, 10% to 35% of daily caloric intake should consist of protein. For a diet totaling 2,000 calories per day, this equates to 200-700 calories from protein. Dietitians generally advise adults to consume 0.8 to 1.2 grams of protein per kilogram of body weight. To determine the protein range, individuals can convert their weight from pounds to kilograms by dividing by 2.2, and then multiply by 0.8 and 1.2. For instance, a person weighing 140 pounds should aim for 51 to 76 grams of protein daily.
Federica Amati, a registered dietitian, advises that people generally should not be overly concerned about their daily protein intake since consuming sufficient calories typically helps meet or exceed protein needs. However, protein requirements do differ based on lifestyle, age, and sex, with older adults needing increased protein—suggested at 1.8 grams per kilogram of body weight, according to Sharp.
Protein Needs for Active Individuals
Stella Volpe, president of the American College of Sports Medicine and a registered dietitian, states that protein needs vary primarily with an individual’s activity level. The frequency, intensity, type, and duration of exercise are key determinants. Those engaging in light exercise, such as 20 to 30 minutes of activity daily or occasional Pilates classes, do not generally need increased protein intake. For them, the typical daily recommendation of 0.8 grams per kilogram is adequate.
However, individuals involved in intense exercise, like marathon training or frequent weightlifting, might need up to 1.5 grams of protein per kilogram of body weight. Although endurance athletes may not gain muscle mass like weightlifters, their protein requirements remain high due to significant muscle breakdown experienced during activities.
Newly committed exercisers are advised to increase protein intake as they initially undergo more muscle breakdown. As they adapt to their routines, maintaining an intake of 1.1 to 1.2 grams per kilogram of body weight may be sufficient, Volpe suggests. Additionally, she promotes nutrition periodization, advising to reduce protein consumption when not training heavily.
Beyond Protein
Protein is not the sole macronutrient aiding muscle repair. Volpe emphasizes the importance of post-exercise carbohydrates, especially in the two hours following a workout when muscle repair is paramount. During exercise, glycogen stores deplete, necessitating immediate replenishment to maintain energy levels and facilitate recovery. An ideal snack like chocolate milk, rich in carbohydrates and protein, serves this purpose well. Sharp notes that many fit athletes consume diets comprising 60% or more carbohydrates, preferably from complex sources like whole grains and sweet potatoes.
Volpe cautions against emulating individuals on social media who advocate high-protein diets, stating it is unnecessary even for intense exercisers. She points out that many Americans already exceed their protein requirements.
Achieving a balanced diet combining carbohydrates, protein, and fat is paramount, Volpe concludes. Ensuring a daily variety of these macronutrients, along with adequate calorie intake to match energy expenditure, is essential for maintaining weight and overall health.
