We all know that protein is essential, but do all we know what should be optimum daily protein intake?
Based on my experience, the majority of people can’t meet their minimum requirements for daily protein consumption.
In this post, I am going to write about optimal protein intake that is mandatory to reach your goal, whether it is weight loss or muscle gain.
DAILY PROTEIN INTAKE CALCULATOR
In the post about gym tips for beginners, I mentioned an article by Former Executive Editor, Harvard Men’s Health Watch Daniel Pendick.
In this article, Daniel wrote that 0,8 – 1.0 g of protein per 1 kg of body weight is essential to maintain homeostasis and not to fall sick.
It means that if you weigh 80 kg, your daily protein intake should be somewhere between 64 – 80 g.
A typical day-menu could look like this:
|1st meal|| Five egg whites omelet with cherry tomatoes + |
a glass of orange juice.
|2nd meal|| Gluten-free rice wrap with lettuce, a spoon of Greek yogurt |
and 100 g of grilled chicken.
|3rd meal||100 g of chicken breast with 50 g of brown rice and broccoli.|
|4th meal||100 g of salmon with sauteed vegetables|
It is just an example. Protein requirements can vary depends on weight, gender, age, and even morphic type.
Continue reading to know how protein intake can change due to different factors.
DAILY PROTEIN INTAKE FOR MALES AND FEMALES
Daily minimum protein intake for males and females is pretty much the same.
Few exceptions can influence protein requirements, and most important are:
- Pregnancy: Pregnant women require more protein than the generally recommended intake
- Disease: People suffering from kidney disorders shouldn’t exceed the limit of 0,88 – 1,0 g of protein per 1 kg of bodyweight.
- Age: Older people and those who suffer from muscle dystrophy should consume more protein.
Apart from mentioned above exceptions, all men and women should aim to deliver somewhere between 0.88 g to 1.0 g / 1 kg of body weight daily.
One interesting study showed an effect of increased protein intake in men’s and women’s diet.
Results showed that higher protein content contributed to the density and strength of quadriceps muscles.
The conclusion of the study says that maintaining adequate protein intake with age may help preserve muscle mass and strength in adult men and women.
DAILY PROTEIN INTAKE FOR WEIGHT LOSS
Eating less doesn’t equal weight loss, especially when it comes to protein.
Mentioned 0,88 – 1,0 g per kg of body weight is essential to:
- increase thermogenesis that contributes to fat burning
- recover cells
- feel satiation which can prevent overeating
Whether you have to lose 30 kg or 10 kg first step is to sort out your protein intake.
The next step is to control your energy intake, which comes from carbohydrates or fats, or both.
DAILY PROTEIN INTAKE FOR WEIGHT GAIN
To gain weight, you need at least the same amount of protein as for weight loss.
The only difference between losing and gaining weight is in calories coming from energy sources like fat and carbohydrates or both.
Everything comes down to a simple rule:
- Surplus calories for weight gain.
- Calorie deficit for weight loss.
DAILY PROTEIN INTAKE FOR ATHLETES
It’s generally known that minimum daily protein intake for athletes is around 1.2 g per 1kg of body weight, where competitive bodybuilders consume somewhere between 1,9 to 4,9 g.
Massive difference in a daily dose of protein between athletes is influenced mostly by the type of workout they practice.
Training load, type of movements, intensity, and capacity directly stimulate the muscular and nervous system and therefore, recovery time.
The training focused on hypertrophy and strength leads to more micro damages in muscle tissue than the training oriented on developing technical skills or endurance.
Therefore disciplines like weight lifting, bodybuilding require more protein to recover damaged tissue.
DIFFERENT PROPORTIONS OF PROTEIN DUE TO LIFESTYLE AND TRAINING LOAD
0,8-1 g / kg
- Sitting lifestyle.
- Occasional activity during the week.
- Mostly walking in the park and light stretching or recreational swimming.
1.0 – 2.0 g / kg
- Active lifestyle.
- 3-5 training sessions a week.
- Semi and long-distance running, martial arts and training skills-oriented.
- Very active lifestyle.
- 5< sessions a week.
- Weightlifting, bodybuilding, powerlifting.
I hope that now you have the clarity that protein intake is essential not only for weight loss or muscle gains but also for recovery.
Differences in daily protein doses are influenced mostly by lifestyle, amount, and type of stress which muscular and nervous system are exposed to.
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