Become your best self
Let's talk protein. You're probably familiar with the scene: You're at the gym, post-workout, shaking up your protein shake, and the guy next to you is talking about his triple-scoop, mega-protein concoction. It gets you thinking, "Am I getting enough protein?" Protein is the celebrity of macronutrients, famed for its role in building muscle, repairing tissue, and keeping our hunger at bay. But with all the hype, it's easy to get lost in the noise. How much protein do you really need, and how can you make sure you're hitting those targets?
The answer isn't as straightforward as a one-size-fits-all number. The Recommended Dietary Allowance (RDA) for protein, which is the minimum amount needed to meet your basic nutritional requirements, is 0.8 grams of protein per kilogram of body weight a day. However, if you're active, especially if you're into lifting or intense workouts, the International Society of Sports Nutrition position published in 2007 recommends aiming to get protein ranging from 1.4 to 2.0 grams per kilogram of your body weight [1]. That's because when you're regularly breaking down muscle fibers in the gym, you need more building blocks to repair and grow them back stronger.
Your body can only use a certain amount of protein at a time for muscle synthesis. Aim to distribute your protein intake evenly throughout the day. That means including a good source of protein in every meal and snack. Snack smart by choosing options that offer a protein punch, like Greek yogurt, cottage cheese, a handful of nuts, or a slice of turkey wrapped around some veggies. These can help you meet your daily goals without much effort.
Don't just rely on chicken breasts. Diversify your protein sources to include fish, lean meats, dairy, eggs, and plant-based sources like legumes, tofu, and quinoa. Each source offers a unique profile of amino acids, the building blocks of protein. Remember, macros (short for macronutrients) include proteins, carbohydrates, and fats. Having a healthy balance of all three is important, so strive to incorporate all in most meals and snacks.
Preparing protein-rich meals can be time-consuming. Make it easier by cooking in bulk. Grill several chicken breasts, hard-boil a dozen eggs, or prepare a large pot of beans at the start of the week. Protein shakes can be a convenient way to bump up your intake, especially post-workout. But they shouldn't be your primary source. Whole foods come with additional nutrients that supplements can't match. Use shakes to complement your diet, not replace it.
High protein diets require more water to help process the protein and eliminate waste. Keep your water bottle handy and sip throughout the day. Staying hydrated supports your overall nutrition and helps your body utilize protein effectively. Remember, getting enough protein is crucial for everyone, but especially so if you're active. It supports your workouts, aids recovery, and contributes to a feeling of fullness, which can help with weight management.
The key message here is this: By calculating your needs, spreading your protein intake throughout the day, diversifying your sources, planning ahead, and supporting your intake with proper hydration, you can easily meet your body's protein requirements. Remember, the goal is to fuel your body in a way that supports your lifestyle and fitness objectives. With these steps, you're well on your way to optimizing your protein intake and reaping the benefits.
As always, consult with your doctor if you have any concerns about your individual protein needs or if you have a kidney condition that may require a more moderate protein intake.
Recommended Protein Intake by Body Weight -International Society of Sports Nutrition
Become your best self
