If you are not exercising regularly, the reply 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. But if you’re lifting weights, running, cycling (or taking part in any kind of physical activity, for that matter) you should probably up your intake somewhat.
While exercising, you place more stress on the body. When you train, you damage muscle cells. Protein synthesis is the process where biological cells create new proteins which help repair and rebuild the tissue. Higher levels of protein assist for this process in addition to contributing to improved brain function and insulin response.
When endurance training, you should up your intake to approximately 0.45-0.65 g 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 is necessary to increase intake further. For example, if you’re training 5 times per week, you’re in a caloric deficit, you are already very lean, and you’re looking to build or preserve muscle you should eat more than 1 gram per pound. Nevertheless, the upper limit should be 1.4 grams per pound of body weight.
When planning your diet, it’s necessary to consider whether the protein is complete or not. This implies that it is “pristine”. However, by mixing bread with different foods (such as beans, which contain the missing amino acids), you can form a complete protein. A complete protein is one which contains all nine essential amino acids.
In regards to forming whole proteins, it can be hard work trying to find foods that complement each other. For this reason, there is a great site which permits you to inspect the protein on thousands of meals. When viewing an item, there’s even an option to see foods with complementary amino acids profiles.
Calculating Daily Requirements
If you are in doubt about how much protein you need while exercising or dieting, there are a couple online calculators which could help you discover 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.