Protein is an essential nutrient that plays a key role in muscle growth and repair. If you’re working out and doing strengthening exercises, it’s important to make sure you’re getting enough protein in your diet. But how much protein do you need?

According to the American College of Sports Medicine (ACSM), the general recommendations for protein intake for athletes and active people are 1.2-2.0 grams of protein per kilogram of body weight per day. This equates to 0.55-0.9 grams of protein per pound of body weight per day.

For example, if you weigh 150 pounds, you should aim for 82.5-135 grams of protein per day. If you’re an athlete, you should aim for the higher end of this range, and if you’re an active individual, you should aim for the lower end of this range. It would be around 30%-35% of your daily caloric intake.

Please note that these are general guidelines, and your specific protein needs may vary depending on factors such as your activity level, muscle mass, and training goals. It’s always best to consult with a registered dietitian to determine your individual protein needs. As well a personal trainer who is trained in helping you with your protein needs for mostly healthy people.

It’s also worth noting that consuming protein in the form of whole foods such as chicken, fish, eggs, dairy, and legumes is the best source of protein and also these are easily digestible.

In conclusion, if you’re working out and doing strengthening exercises, it’s important to make sure you’re getting enough protein in your diet. Aim for 1.2-2.0 grams of protein per kilogram of body weight per day, and consult with a registered dietitian or personal trainer to determine your individual protein needs.

References:

1. American College of Sports Medicine. (2016). Protein and Exercise. In: Nutrition and Athletic Performance.
2. Phillips, S. M. (2017). The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons. Journal of the American College of Nutrition, 36(Suppl 1), S18-S23.

Disclaimer:

Nothing contained on this website, regardless of date, should be used as substitute for direct medical advice from a physician or other qualified clinician.