Protein is the ultimate buzzword in fitness nutrition. The truth is, it probably gets too much attention.
How Much Protein Do You Need?
The standard recommendations for protein are around 0.8g per kilogram of body weight for normal, healthy people and then somewhere between 1.4g to 2g per kilogram of body weight in highly active people. This is variable depending on age, gender, activity level and type, and probably genetics. The numbers are also controversial, with some claiming that the research used to determine them is flawed. If you want some exhaustive accounts of this check out:
Catalyst Athletics – The Protein Debate
Power20Method – We Looked Into The Protein Debate. We Wish We Hadn’t
You Probably Get More Protein Than You Think
So the real question to ask oneself is, how much do I get? The shocker for me was the summer that I actually tracked my food intake for a whole month and discovered that I was getting around 150g a day! And indeed, according to the USDA, the mean daily protein intake for American males age 20-29 is 110g and 70g for females! So, if you are a 180 pound male and you are what I would call normally active – you go to the gym between 3 and 4 times a week for a moderately strenuous workout – your protein intake should be somewhere between 114g and160g.
If the mean is already 110g per day in the U.S. then I think it is pretty safe to say that most people are getting enough protein. There is no need to obsess over protein supplements or meat at every meal.
So What Should You Do?
I have to say, it has been my experience that most people really need to focus on better quality diets. While there is plenty of talk about the great things more protein will do for your body, the fact is many of us eat far too few fresh, natural, whole foods. This is evidenced by the fact that the mean fiber intake for an American male aged 20-29 is about half or less the recommended amount.
To conclude, the point I am trying to make is don’t get sidetracked by talk of the magic of protein. Yes, it is important to get enough, but you probably do. If you are uncertain, track it for a few days and see. To make improvements to your health, see what you can do about getting more fruits, vegetables, nuts, and other quality items into your daily meals.
Related
Vegetarian Diet – What I Learned
Diet Science – Don’t Get Buried