For fitness enthusiasts, protein is important for muscle repair, recovery and growth. But for many, eat a lot of protein It has become such a staple of their diet that they overdo it with nutrients while underestimating other essentials.
luck spoke to nutritionists and exercise experts to clear up the confusion How much protein do you really need? to fuel your workouts.
Why is protein so important?
Protein is an essential part of our diet. It helps with metabolism, immunity, makes us full and satisfied after eating, helps with weight loss and stimulates muscle growth, Abbey Sharpregistered dietitian, previously mentioned luck.
How much protein do you need every day?
US Department of Agriculture Dietary Guidelines for Adults recommends that 10% to 35% of daily calories come from protein sources. For a 2,000 calorie diet, that would be between 200 and 700 calories per day.
Most dietitians recommend daily intake 0.8 to 1.2 grams of protein per kilogram of body weight for adults. To get your weight in kilograms, divide your weight in kilograms by 2.2. Then multiply that number by 0.8 to 1.2 to find your protein range. Someone who weighs 140 pounds should have 51 to 76 grams of protein per day.
In general, people don’t need to worry about how much protein they eat in a day, says the registered dietitian. Federica Amati. Therefore, as long as you’re eating enough calories throughout the day, you’re probably meeting or exceeding your protein needs, Amati says.
Protein needs vary according to your lifestyle, age and gender. Older adults need more protein. The strictness recommends increasing daily protein intake to 1.8 grams per kilogram of body weight.
How much protein should you eat if you work out?
Your protein needs will vary mostly based on your activity level, says Stella Volpe, MD, president of the American College of Sports Medicine and a registered dietitian.
“It depends on the frequency, intensity, type and duration of the exercise,” Volpe said. luck.
If you’re someone who’s been exercising for 20 to 30 minutes a day, or even attends an occasional Pilates class, you probably don’t need to worry about eating more protein.
“The (recommended daily intake) of 0.8 grams (per pound) for most people is fine for their needs,” says Volpe.
However, those who play sports, train for a marathon, or engage in frequent, intense weight lifting will have higher protein needs, says Volpe. They may consider increasing their daily intake by 1.5 grams per kilogram of body weight.
While marathon runners don’t put on muscle the way weightlifters do, both will have higher protein needs, as endurance athletes (such as runners, cyclists, triathletes) are experiencing significant muscle breakdown.
If you’re just starting to get serious about your workouts, you’ll also want to increase your protein intake, says Volpe. The more novice you are at weightlifting or marathon training, the more muscle breakdown you’ll have, he says, so you’ll need to compensate with more protein. But once you get used to training, you can probably stay between 1.1 and 1.2 grams of protein per kilogram of body weight, says Volpe.
Volpe also encourages periodization in your diet. This means that during times when you are not training hard, you should cut back on the protein to avoid taking in more than you need.
It’s not all about proteinn
Protein isn’t the only macronutrient that helps repair muscles. Volpe says athletes should prioritize carbohydrates post-exercise, especially in the two hours following a workout when muscle repair is crucial.
After a workout, your glycogen stores are depleted, says Volpe. These are the body’s preferred sources of energy. You want to replenish them immediately after a workout to maintain energy levels and jump-start your recovery, he says. The perfect post-workout recovery snack is chocolate milk, says Volpe, because it’s the perfect balance of carbs and protein.
“Most athletes who are in the best possible shape, their diet is 60% carbs, if not more,” says Sharpe. You want complex carbohydrates, adds Volpe, from foods like whole grains and sweet potatoes.
As for the people you see on social media eating very high-protein diets—sometimes boasting about one gram of protein per pound of body weight—Volpe advises against emulating their behavior, even if you’re exercising.
“It’s not necessary,” says Volpe. “Most Americans consume more protein than they should anyway.”
The most important thing is to make sure you have a healthy combination of carbs, protein and fat, says Volpe.
“For the most part, try to have a mix and a variety of these macronutrients every day, and you should be fine,” she says. You also want to make sure you’re eating enough calories to match your energy expenditure so you can maintain your weight, Volpe adds.
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