“Not consuming protein is almost as bad as committing a crime. Think of it as robbing a bank that has no money. All that effort planning the robbery and committing it and you don’t even get a penny out of it.” - Chris Martinez
The title reminds me of Jan saying Marsha-Marsha-Marsha! Ha ha. Anyways, as the title applicably describes, that article will dealing with the subject of protein. The subject of protein is some what murky, as it seems that how much intake one needs of protein is misunderstood. How much one chooses to intake of protein is their personal choice, however the point of the article is to paint a more clearer picture of what might be needed based on activity levels.
First lets take a look at the government’s recommended daily allowance-
The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is specified to meet the majority of the populations protein needs. So for a normal 200lb person the RDA intake is a whopping 72 grams… Wow
The above rec for protein is for a normal, sedentary, non exercising person. For those of you who are about to embark on your fitness journey or even those who fitness journey is under way, your protein requirements are about to go up
For those budding Cross Fit athletes out there, here are the suggested protein requirements as taken from the Crossfit.com website
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
So for example, someone who estimates their lean body mass ( bodyweight – fat lbs) 170lbs, Cross fit recommends their protein intake be between 120-170grams per day based on activity levels.
For the runners in the house , lets take a look what runner’s world states in this article – EAT MORE PROTEIN – Runners skimp on this key nutrient–but you need more than you think
“The USDA’s Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (or .36 grams per pound) of body weight. But that’s not enough for athletes, according to the ISSN, which says endurance athletes like runners need 1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound). That translates into 75 to 120 grams of protein daily for a 165-pound runner. Don’t worry about “overdosing” on protein. While some reports claim that high-protein intake is linked with kidney problems and calcium loss, the ISSN says it’s not a concern for healthy athletes. “
For the weight trainers(like myself) - For maintaining muscle, 1 gram per lb of lean body mass is recommended. For increasing muscle 1.5 – 3 grams per lb of lbm. As you can see, the protein requirements go up for those who add weight training to their fitness mix. So for someone like myself, my range would be 140-202 grams of protein a day.
Depending upon your activity of choice, it would be a good idea to find out what your protein requirements are, so that your efforts are not wasted.
The links below are highly recommended for your own research.
This article on bodybuilding.com includes calculators to help you find your protein requirement range based your activity levels
This article on the sports nutrition insider also will be a good article for your research