Protein has snuck its way into everything! Forget the days of bars and shakes, now you can find cereals, cookies, and even air that has been packed with protein. I am not a registered dietitian or nutritionist, but I get regular questions about how much protein to eat. Hope you are hungry because we are about to take a big bite into the topic of protein!
Poster child for going vegetarian
General Health
I agree with the majority of dietitians, health, and medical professionals who believe that Americans are getting enough protein in their diets already! I always refer my clients to the Recommended Dietary Allowance (RDA) and then recommend that they consult their physician with regards to changing their protein intake.
Recommended Dietary Allowance (RDA) for protein for adults
0.8 grams of protein per kilogram of body weight
120 lbs. = 44 g
140 lbs. = 51 g
160 lbs. = 58 g
180 lbs. = 65 g
200 lbs. = 72 g
220 lbs. = 79 g
As a reference, 3 eggs whites equals about 11 grams of protein. Check it out!
Easy with the protein, Rocky. Breaking a sweat walking to the fridgedoesn't count as a workout!
Increased Protein for Athletes
According to the National Strength & Conditioning Association:
Both aerobic endurance training and strength training have an increased protein need
It is generally recommended that athletes consume 1.5 g/kg of body weight to 2.0 g/kg
The question I must ask is, 'Are you an athlete?' or 'Are you even training like an athlete?'. I'm not taking about high school football, the kickball team you are on, or even working out 2 to 3 times a week. For most of us, the honest answer is no.
Protein supplements and high consumption does not build muscle or burn fat in itself, so if you are a recreational exerciser stay closer to the RDA than the athletic recommendations.
I am all for conservatively elevating protein intake when it is appropriate for the exercise/sport demands that the individual is putting on their body, not otherwise.
Poster child for going vegetarian
Breaking a sweat walking to the fridgedoesn't count as a workout!
Increased Protein for Athletes
According to the National Strength & Conditioning Association:
The question I must ask is, 'Are you an athlete?' or 'Are you even training like an athlete?'. I'm not taking about high school football, the kickball team you are on, or even working out 2 to 3 times a week. For most of us, the honest answer is no.
Protein supplements and high consumption does not build muscle or burn fat in itself, so if you are a recreational exerciser stay closer to the RDA than the athletic recommendations.
I am all for conservatively elevating protein intake when it is appropriate for the exercise/sport demands that the individual is putting on their body, not otherwise.
Asklance@gmail.com