How Much Protein Do I Need?
How Much Protein Do I Need Per Day?
The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.36 grams per pound of body weight per day. However, this is based upon the minimum protein intake required to avoid progressive loss of lean body mass for an average person. In other words, it is the amount of protein needed to avoid a protein deficiency for a sedentary individual.
For active individuals, many factors need to be considered to determine the optimal amount of protein one should consume, including: protein quality, energy intake, carbohydrate intake, mode and intensity of exercise, and the timing of the protein intake.
The Journal of the International Society of Sports Nutrition makes the following recommendations for daily protein intake:
- Endurance athletes: 0.45 to 0.73 grams of protein per pound of body weight per day. For example, a 175 pound marathon runner should consume between 79 to 128 grams of protein per day.
- Intermittent sports athletes: 0.64 to 0.77 grams of protein per pound of body weight per day. For example, a 175 pound basketball player should consume between 112 to 135 grams of protein per day.
- Strength athletes: 0.64 to 0.91 grams of protein per pound of body weight per day. For example, a 175 pound weightlifter should consume between 112 to 159 grams of protein per day.
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What Does Protein Do in the Body?
The importance of protein in human nutrition has been known for a very long time.
Protein comprises about 12-15% of our body’s mass. Protein molecules make up much of the fabric in our bodies, including bone, muscle, cartilage, ligaments, skin and blood. They are present in every living cell, and required for almost every cellular function our bodies perform. Thus, proteins are one of the most important nutrients required by your body.
Protein is a "macronutrient," meaning that the body needs relatively large amounts of it to function properly.
When we eat protein, our bodies digest protein by breaking it into simpler amino acid components and then reassemble them into our body, a process called protein synthesis.
Athletes, in particular, need more protein because the body uses it to build, maintain and repair muscle fibers that are broken down during exercise. Sufficient high-quality protein is critical for good health and optimal athletic performance.
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