How Much Protein Do You Really Need for Your Workouts?
Whether you're lifting weights, running, or focused on
endurance, protein is one of the most important nutrients for regular exercise.
But how much do you really need to support your workouts and your recovery?
With so many mixed recommendations and supplements, determining just the right
amount is quite a challenge. So let's break down some of the science behind
what's needed for exercise to support both casual gym goers and serious
athletes.
The Importance
of Protein in Exercise
Protein is essential in repairing and building muscles.
During a workout, particularly strength or resistance training, there are tears
in the muscle fibers. The protein comprising amino acids will heal those tears,
resulting in growth and increased strength in muscles. In addition to this,
protein is also concerned with immune function, hormones, and enzymes that
create energy.
Factors
That Determine Protein Requirements
You require
a different quantity of protein depending on some issues such as:
1. Type of Exercise: Strength training does
require more intakes of proteins than endurance exercise.
2.
Intensities
and frequencies of exercise: The greater your
intensities or frequency levels of exercises undertaken, the greater the proteins
your body requires for recuperation purposes.
3.
Body
composition and your purposes: People whose body components aim at
achieving body building or fat reduction in principle generally require higher
quantities of proteins than people whose normal body maintenance is what
intends.
4.
Age:
Older adults probably will need more protein intakes to preserve their muscle
mass and function.
5.
Present
Diet and Body Weight: High body weight or adherence to dieting may
demand a greater intake of protein for overall needs.
Protein
Requirements During Different Types of Exercises
Strength
Training and Muscle Building
Protein intake becomes even more critical in athletes whose
main focus is on strength training and muscle building. For maximum repair and
growth of muscles, it is generally recommended that athletes consume the
following amount of protein per day:
·
1.6 to 2.2 grams of protein per kilogram of body
weight per day.
For example, if your weight is 70 kg, this implies that one
would require around 112 to 154 grams of the protein on a daily basis. Taking
the amount ensures your body receives enough amino acids to mend and build more
muscles once you have intense training.
Endurance
Training
The endurance athlete, the runner, cyclist, or swimmer needs
protein but less than that of a strength-focused athlete. It helps to heal
muscle damage and prevents a loss in lean body mass which may happen with high
volume of cardio.
·
Recommended amount: 1.2 to 1.6 grams of protein
per kilogram of body weight per day.
Therefore, if you weigh 70 kg and you are an endurance
athlete, you can expect to take in around 84 to 112 grams per day. This makes
for good recovery, reduces soreness, and gives you enough energy for the
subsequent trainings.
Casual
Exercisers, Low-Intensity Exercises
If you are lightly or moderately exercising, such as
walking, doing yoga, or the gym a few times per week, you will not require as
much protein. To maintain general health and maintain weight:
·
Recommended daily protein intake: 0.8 to 1.0
gram of protein per kilogram of body weight.
That translates to a person weighing 70 kg to require a
daily intake of approximately 56 to 70 grams of protein. For occasional
exercisers, supplemental sources of protein are generally unnecessary because
they get all they need from their meals.
Critical
Timing of Protein Intake
The time when a person takes in his/her protein can be just
as important as the amount as it relates to optimizing its benefits:
·
After-Workout: Protein
within 30 to 60 minutes of working out should be enhanced to promote faster
recovery in the muscles. This is called the "anabolic window" where
most muscle proteins can be maximally utilized by the muscle for repair and
growth.
Take throughout the day. Rather than having all this protein
at one meal, you would spread it around into three to four meals that are
distributed throughout your day. It keeps those proteins working throughout the
entire day for maintaining muscle and repairing them.
·
Pre-Sleep: Also,
having some protein before sleeping, in the form of Greek yogurt or a small
protein shake, may also help recover muscles because, as explained above,
muscle protein synthesis remains active while sleeping.
Protein
Sources: Whole Foods vs. Supplements
A normal diet can usually supply enough protein. High-quality
protein sources include:
·
Lean
meats (chicken, turkey, lean cuts of beef)
·
Fish (salmon, tuna, and other fatty fish)
·
Dairy
products (milk, Greek yogurt, cottage cheese)
·
Eggs
·
Plant-based
sources (tofu, lentils, beans, quinoa, and tempeh)
Individuals who have issues meeting their protein
needs-thletes can use protein supplements: Whey, casein or even plant-based
powders to fulfill the gap but in general, it is about solid food too since
there are added vitamins, minerals, and nutrients
How Much
Protein is Too Much?
High protein intake does not relate to higher muscle mass or
better performance. Intakes that are too high, above 2.5 grams per kilogram of
body weight, may stress the kidneys and can displace other nutrients that your
body needs. In any case, it's always best to be within established ranges.
Balancing
Protein with Other Nutrients
Protein is good, but carbs and fats should not be forgotten.
Carbs are the body's primary fuel source for high-intensity exercise. Fats also
help in hormone production and energy for endurance athletes. It is a must to
maintain the balance of protein, carbs, and fats in the diet for a balanced
nutrition that helps your body to meet your fitness goals.
Final
Thoughts: Find What Works Best for You
Comments
Post a Comment