If you’re not exercising regularly, the answer to how much protein you need is pretty simple: Government recommended amounts are more than adequate – around 0.3-0.4 g per pound of bodyweight. However, if you are lifting weights, jogging, biking (or taking part in any sort of physical activity, for that matter) you should probably up your intake a little.
While exercising, you put more stress on the body. When you train, you damage muscle cells. Protein synthesis is the process where biological cells create new proteins that help repair and rebuild the tissue. Higher levels of protein assist for this process as well as contributing to enhanced brain function and insulin response.
When endurance training, you should up your intake to around 0.45-0.65 grams per pound of body fat – based on level of activity. If powerlifting, or looking to bulk up, this raises further to around 0.75-1 gram per pound. There are more infrequent situations where it’s necessary to increase intake further. By way of instance, if you are training 5 times weekly, you’re in a caloric deficit, you are already very lean, and you’re looking to develop or maintain muscle you should eat more than one gram per pound. Nevertheless, the upper limit should be 1.4 g per pound of body weight.
When planning your diet, it’s necessary to take account of whether the protein is complete or not. This means that it is “pristine”. However, by combining bread with other foods (such as beans, which include the missing amino acids), you can form a complete protein.
When it comes to forming whole proteins, it can be hard work looking for foods that complement each other. Because of this, there’s a great site which allows you to inspect the protein profile on thousands of meals. When viewing a product, there’s even an option to view foods with complementary amino acids profiles.
Calculating Daily Requirements
If you’re in doubt about how much protein you need while exercising or dieting, there are a couple online calculators which could help you find the answer. This is probably one of the better protein calculators as it takes account of a broad range of criteria while adding references to the research used to construct it.