Protein Needs For Men And Women
Since weight is one of the factors used to determine the amount of daily recommended protein and since men generally weigh more than women, men generally have higher protein needs than women.
Men are also genetically designed to have a larger percentage of muscle on their bodies and a smaller amount of fat than women. And the essential amino acids found in protein are key nutrients to developing that muscle.
According to the Institute of Medicine, the general recommended protein intake for adult men is 56 grams a day while for adult women its 46 grams a day. Add pregnancy or breastfeeding into the mix, however, and the recommended protein intake goes up to 50-65 grams a day.
How Much Protein Per Meal
Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.
Protein-feeding studies using various doses of suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.
Desirable minimal protein intake range per meal and age
The ranges in this table represent individual variations. The minimum protein requirements increase as you age, but to what degree is uncertain because of the age gap left by the studies: most subjects were in their 20s or 60s/70s . For people in their 30s, 40s, or 50s, the 0.290.53 g/kg range reflected in this table is an educated guess.References: Schoenfeld and Aragon. J Int Soc Sports Nutr. 2018. Rafii et al. J Nutr. 2016. Morton et al. Front Physiol. 2015. Moore et al. J Gerontol A Biol Sci Med Sci. 2015. Rafii et al. J Nutr. 2015.
Further, there are at least three good arguments in favor of eating toward or even above the higher end of your range:
How Much Protein Do You Need Every Day
Protein is essential to good health. The very origin of the word from the Greek protos, meaning “first” reflects proteins top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. Its common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.
The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to keep from getting sick not the specific amount you are supposed to eat every day.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary , that translates into 53 grams of protein a day.
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Who Shouldnt Take Protein Powder
High protein consumption is generally regarded as safe, except for populations with kidney disorders and diseases. People with kidney issues should be especially cautious before taking a protein powder.
Those with food allergies and sensitivities should also be cautious when deciding on a protein powder.
If you have a lactose intolerance, either a plant protein or a whey isolate, will do. Whey concentrations contain casein, a slow digesting, yet effective milk protein. Casein protein is not tolerated by everyone, therefore, whey isolates are becoming common.
You’re Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
How Many Protein Shakes A Day Is Good For Health
Determining how many protein shakes a day is best for you depends on your goals and personal health profile. But whether you only need to incorporate one shake into your daily routine, or youre better off with four, taking in enough protein is essential to your fitness endgame.
Either way, you’ll benefit from using a quality protein shaker for your shakes. That’s why we’ve created some of the best-selling, best-performing protein shakers on the market. If that sounds good to you, check out our entire BlenderBottle®shaker lineup to find the one that suits you best.
This page offers health, fitness and/or nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have seen or read on this page. The use of any information provided on this page is solely at your own risk.
How Does Protein Benefit Women
Womens bodies naturally have a lower percentage of lean mass and more fat mass than men boosting protein intake can help protect the lean mass even if you are cutting back on calories or working hard in the gym.
Protein is a key nutrient to keep our bodies healthy for pregnancy and breastfeeding, and keeping our muscles strong as we age also helps to protect our bones.1
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You’re A Vegetarian Or Vegan
Eat These Recipes:High-Protein Vegan Recipes
Good news for those forgoing animal products: If you’re eating enough calories, opting for a plant-based diet doesn’t automatically mean you’re not consuming enough protein. According to the Academy of Nutrition and Dietetics, the terms “complete” and “incomplete” protein are misleading. “Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable amino acids when caloric requirements are met,” the Academy said in a 2016 position statement.
Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine.
Other great vegetarian sources of protein: eggs, Greek yogurt, nuts, quinoa and peanut butter. See our Top Vegetarian Protein Sources if you need help eating more protein. Vegans, read up on our Top 10 Vegan Protein Sources.
Optimal Protein Intake Guide
Your optimal daily protein intake depends on your weight, goal, and level of physical activity: from 1.21.8 g/kg if youre sedentary all the way up to 3.3 g/kg if youre trying to minimize fat gain during a bulk. You can quickly and easily calculate your optimal daily intake with our protein intake calculator.
Quickly and easily calculate your optimal daily intake with our protein intake calculator.
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Calculating Protein Requirement By Weight
There is another alternative way where you can calculate your daily protein requirement:
All you need to do is divide your weight in pounds by 20 and multiply it by 7.
It shows your body needs a few extra than 7 grams of protein for every 20 pounds of your body weight.
Therefore, if someone weighs around 200 pounds, the daily protein requirement will go up to 70 grams.
If you are a healthy adult with a healthy weight and dont exercise much, you can aim for 0.36-0.6 grams per pound. It is considered a reasonable estimate for a healthy adult with a healthy weight.
Further, an average male can aim for 56-91 grams of protein per day and 46-47 grams for an average female.
Whey Protein Or Plant Protein
The quality of a protein can be assessed by the amino acid profile. You want to use protein supplements that are high in branch chain amino acids . The BCAAs are leucine, isoleucine, and valine.
Leucine is the most important of the amino acids when it comes to muscle protein synthesis .
You can find substantial amounts of leucine in both whey, and pea protein powders, the two dominant sources of protein powders on the market. Whey, brown rice, and pea protein powders will help you achieve your gains.
Its a myth that you cant get protein from plants.
The best protein supplement is one that you can take regularly with little side effects such as stomach issues, and one that you enjoy the taste of and look forward to taking.
Check out this vegan bodybuilder who has never eaten meat in his life:
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Factors That Affect Your Recommended Protein Intake
Protein is an essential nutrient for everyone, no matter your age, gender, height, weight, muscle mass, activity level or state of general health. But each one of those factors can be used in the many methods to determine your recommended protein intake. In fact, you can enter almost all that data into this USDA calculator to get a personalized recommendation of how many grams of protein per day you need.
How To Compensate For The Lower Quality Of Plant Proteins
When the scarcity of a given EAA in a given protein bottlenecks protein synthesis, this EAA is called a limiting amino acid for this protein. Cereal grains, such as wheat and rice, are low in lysine, as are most nuts and seeds. Beans and legumes, on the other hand, are poor in sulfurous amino acids, such as methionine and cysteine.
Conversely, as this table shows, pea and soy have a lot of lysine, and rice a lot of methionine and cysteine and as shows, corn has a lot of leucine. The solution to the LAA problem is therefore obvious: we can combine different plant proteins to make up for their respective deficits. Historic examples of such combinations include beans with corn in the Americas and rice with soybean in Asia. These grain-legume combos work because legumes supply the lysine missing in grains whereas grains supply the methionine and cysteine missing in legumes.
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How Much Protein Do You Need
Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, thats 200700 calories from protein, or 50175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
Once you reach ages 4050, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 11.2 grams per kilogram or 7590 grams per day for a 75-kilogram person.
People who exercise regularly also have higher needs, about 1.11.5 grams per kilogram. People who regularly lift weights, or are training for a running or cycling event need 1.21.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.
How Many Grams Of Protein Per Day Do You Need
When it comes to following a healthy, balanced diet, a common question is: How much protein do I need? So how many grams of protein per day do you need?
High-protein foods are essential for building muscle, burning fat, supporting metabolism, and even bolstering the health of certain organs like your thyroid and adrenal glands in other words, we need protein to be healthy.
How much protein should you have per day? It really depends on your specific health goals and some other factors.
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Too Much Vs Too Little
According to the U.S. Department of Agriculture, the recommended daily intake of protein for adults at an average weight and activity level is 56 grams daily for men and 46 grams daily for women. This is the minimum required protein intake, and the amount can increase depending on your goals.
Its ideal to eat smaller amounts of protein throughout the day instead of getting your protein requirement in one or two meals. This allows your body utilize what it needs throughout the day instead of storing what isnt used as fat.
Its true that eating very high levels of protein is correlated with some health risks. If youre not cutting calories from carbohydrates while increasing calorie intake from protein, you may experience weight gain instead of weight loss.
Very high protein intake may also cause digestive issues, including constipation, gut-related issues and changes in blood sugar levels.
Finally, its important to maintain a healthy, well-balanced diet that doesnt completely neglect any nutrients. This will ensure that youre getting the micro- and macronutrients you need for optimal health.
Health Benefits Of A Low
The benefits of a low-protein diet mostly apply to people with specific health conditions or diseases, rather than those who are generally healthy.
Excess protein is typically broken down by the liver, producing a waste product called urea, which is excreted by the kidneys .
This helps improve protein metabolism and prevents a buildup of urea in the bloodstream.
Having high levels of urea in the blood causes symptoms like fatigue, loss of appetite, weight loss and changes in mental status .
It may also be associated with a higher risk of type 2 diabetes and death in those with heart failure (
Some research has also found that low-protein diets may be associated with several health benefits for the general population.
According to one review, restricted protein intake in middle-aged adults was associated with increased life expectancy and reduced risks of chronic conditions like cancer, heart disease and diabetes .
However, more studies are still needed to evaluate the potential long-term benefits of protein restriction in healthy adults.
Summary Reducing protein intake can be beneficial for those with conditions like liver and kidney disease, phenylketonuria and homocystinuria. One review also reported that it may increase longevity and reduce the risk of chronic disease.
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What Are Protein Shakes
Protein shakes are a quick and convenient way to consume additional protein, which is important for supporting muscle growth. However, how much protein you need depends on several factors, including your weight, training intensity, and goals.
While there is no one-size-fits-all answer to how many protein shakes you should drink per day, there are general guidelines you can find at the back of the protein you purchase. Generally, drinking 1-2 protein shakes per day is a good way to ensure you’re getting enough protein to support your goals.
It is a good idea to drink a protein shake after waking up and before going on your morning run. The second shake can be consumed 30 minutes before or after your workout sessions. These two should be enough unless you are participating in intense strength training. You can increase your consumption to three in this case, but make sure that you are burning all the extra calories!
Digestibility Of Various Plant And Animal Proteins
Reference: FAO. Protein Quality Evaluation in Human Nutrition. 2013
All proteins, including the protein you eat and the protein in your body, are made from some combination of 20 amino acids . Your body can produce 11 of these AAs, making them nonessential amino acids . Your body cannot produce the other 9, which are therefore essential amino acids you must get through food.
Building muscle requires that, cumulatively, muscle protein synthesis exceeds muscle protein breakdown , resulting in a net accumulation of muscle protein. All 20 AAs are required to build muscle tissue, but MPS is stimulated primarily by the EAAs in your food. Unfortunately, plant proteins are lower in EAAs than animal proteins.
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Optimal Daily Protein Intake For Athletes
If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.
Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .
However, only 4 of the 49 included studies were conducted in people with resistance training experience . studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.
Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well: