How Much Protein?
Other than growing muscle, protein does a great deal for your body, including growing hair, forming blood cells, and providing energy. Even if you have begun supplementing your diet with protein powder, you may still find yourself wondering if you are consuming enough of this essential nutrient.
How much protein should you consume? Well that depends on a variety of factors. Gender, age and your daily activity level all contribute to your protein needs. In addition dietary needs can shift based on your personal goals, whether they involve gaining strength, losing weight or weight maintenance.
The FDA recommends that an adult take in 0.8 grams of protein per kilogram of body weight, or about 50 grams of proteins a day, for a 2,000 calorie diet. Recommended daily allowances however is only a minimum and may not fulfill your actual nutritional needs.
It is widely accepted among nutritionists that FDA guidelines are too low and widely misinterpreted as a daily target. An improved guideline might be twice the currently recommended amount of protein, or 1.6 grams per kilogram of body weight.
Many experts agree that the FDA recommendation needs an update. Increasing daily consumption may benefit overall muscle health and help prevent muscle loss as people grow older.
Dietary protein is especially important if you intend to build lean muscle mass. As you break down muscle fibers through exercise, the amino acids aid in recovery and growth. Consuming whey protein up to 24 hours after exercise could enhance skeletal muscle growth. Likewise, keeping a positive nitrogen balance makes a difference in the effectiveness of your regimen. A positive balance occurs when the amount of nitrogen, an element that you take in through protein, is greater than what you lose through sweat and other excretions. On the flipside, it’s important to avoid overtraining, which can lead to a negative nitrogen balance and injury. Always make sure you are consuming sufficient protein and allow yourself time to rest.
Consuming more protein will have little effect unless you are hitting the gym. Top athletes consume as much as two grams of protein per kilogram of body weight daily. This level of protein is suggested for the first 12 weeks of an exercise program, when you are experiencing pronounced soreness, to promote muscle growth.
Protein may also be useful for losing weight. Research has found protein satisfies hunger, which helps you cut down your consumption of carbohydrates and fats. Greater amounts of protein also mean higher energy levels and improved retention of lean muscle mass, both of which can aid in shedding weight.
You will need to be conscious of your personal physical needs, be attentive to your overall diet and put in work to achieve results. If you start a high-protein diet for weight loss or other purposes, it’s vital to stay active and consume other nutrients in sufficient quantities.
Stronger, Faster Healthier offers three different whey proteins to help reach higher protein demands.
PURE: The cleanest of clean whey protein. Grass-fed, non-GMO, no antibiotics, A2 cows and manufactured in pharmaceutical grade conditions. The ingredient list has four items without any hidden surprises. Because of careful sourcing and manufacturing practices, Pure falls exceptionally low on the spectrum of lactose and other inflammatory agents. Available in Chocolate, Vanilla and Natural.
FUEL: Our most versatile protein formula is a combination of the same whey protein in Pure, plus coconut fat and apple pectin. Coconut is high in MCT’s that provide a natural sustained energy release while also aiding cognitive function. Apple Pectin is simply a fiber that brings water into the gut for better digestion.
RECOVERY: That shaky feeling you get immediately after you workout is the body struggling to find the resources to fuel both your organs and your muscles. The SFH Recovery blend starts once again with the purest whey available but is combined with five grams of high impact nutrients such as BCAA’s, C0Q-10, taurine and creatine. The additional ingredients are designed to meet the immediate needs of your body, extending your anabolic window for enhanced recovery.
Take note CrossFitters, we carry ALL the above listed protein powders in the gym. They are all made from grass-fed, well-educated and happy cows. That translates into better health and vitality for you!
2017 08 01