Protein is crucial for fitness enthusiasts as it helps with muscle repair, recovery, and growth. However, some individuals focus so much on consuming high protein that they may overlook other essential nutrients in their diet.
Fortune interviewed nutritionists and exercise experts to provide clarity on the optimal protein intake needed to support your workouts.
The Significance of Protein Intake
Protein plays a vital role in our diets, aiding in metabolism, immunity, satiety, weight-loss, and muscle growth, as explained by registered dietitian Abbey Sharp.
Recommended Daily Protein Intake
According to the U.S. Department of Agriculture’s Dietary Guidelines for Adults, protein sources should account for 10% to 35% of daily calorie intake. For a 2,000-calorie diet, this translates to consuming between 200 and 700 calories from protein each day.
Most dietitians suggest a daily protein intake of 0.8 to 1.2 grams per kilogram of body weight for adults. To calculate this, divide your weight in pounds by 2.2, then multiply the result by 0.8 and 1.2. For example, a person weighing 140 pounds should aim for 51 to 76 grams of protein per day.
Registered dietitian Federica Amati states that most individuals do not need to excessively monitor their protein intake if they are meeting their daily caloric needs.
Protein requirements vary based on lifestyle, age, and gender. Sharp advises older adults to increase their daily protein intake to 1.8 grams per kilogram of body weight.
Protein Needs for Exercisers
According to American College of Sports Medicine President and registered dietitian Stella Volpe, protein needs are primarily influenced by activity level.
“The [recommended daily intake] of 0.8 grams [per kilogram] is suitable for most individuals,” states Volpe, emphasizing that heavier exercisers, such as marathon runners or intense weight-lifters, may require up to 1.5 grams per kilogram of body weight.
It is essential to adjust protein intake when beginning intense workouts to compensate for increased muscle breakdown. Once acclimated to the workout regimen, maintaining a protein intake of 1.1 to 1.2 grams per kilogram of body weight is sufficient.
Volpe recommends periodization in nutrition, suggesting reducing protein intake during lighter training periods to avoid excessive consumption.
Considering Macronutrients
For muscle repair, athletes should focus on post-exercise carbohydrates, particularly within two hours of a workout when muscle recovery is critical.
Volpe emphasizes the importance of replenishing glycogen stores post-workout to maintain energy levels and kickstart recovery. An ideal recovery snack is chocolate milk due to its balanced mix of carbohydrates and protein.
While some individuals may adhere to extremely high protein diets, Volpe advises against replicating this behavior, stating that most Americans already consume more protein than necessary. To maintain a healthy diet, ensure a balanced combination of carbohydrates, protein, and fats.
Volpe underscores the importance of consuming a diverse range of macronutrients daily and matching caloric intake with energy expenditure to maintain weight.
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