11 Jul 2017

Protein Content For Us Active Individuals

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Everywhere we read about needing more protein and this protein powder and that protein powder. As a nutrition student at the University of Arizona, we are instructed about how much of each macro and micronutrient actually comes from the food we consume and does not need to be supplemented. Although some do need the supplementation, many individuals over consume protein and make the body actually work harder to store the protein since very little is actually stored within the muscles and in the body.

So how much protein should I be consuming for my body weight you ask?

Well it is dependent on how active you are and what kind of activity you participate in.

It breaks down into basically 4 categories:

• Strength Training Individuals
• Endurance Training Individuals
• Weight loss/gain Individuals
• Sedentary Individuals

Strength Training-
Individuals who would consider their mode of their training strength based should consume “1.4-2.0 g/kg of body weight, contributing to 15-20% of their total calories (contributed by protein)” (Fink, Heather Hedrick, and Alan E. Mikesky).

Endurance Training-
Individuals who would consider their mode of their training endurance based should consume “1.2-2.0 g/kg of body weight, contributing to 12-18% of their total calories (contributed by protein)” (Fink, Heather Hedrick, and Alan E. Mikesky).

Weight loss/gain-
Individuals who would consider their mode of their training to lose or gain weight based should consume “1.6-2.0 g/kg of body weight, contributing to 16-20% of their total calories (contributed by protein)” (Fink, Heather Hedrick, and Alan E. Mikesky).

Sedentary Individuals-
Individuals who would consider themselves more sedentary should consume only “0.8 g/kg of body weight, contributing to 12-15% of their total calories (contributed by protein)” (Fink, Heather Hedrick, and Alan E. Mikesky) because this is how much the body needs to complete its daily functions.

In basic metric conversion 1 kg is equivalent to 2.2 pounds. So for example, say I’m a 150lbs and a strength training individual, I should consume 68 grams of protein daily which may sound like a lot but protein is in more than just meat, fish, and nuts. Small amounts are in fruits, vegetables, and some grains as well. Personally, I exceed the protein amounts needed for my type of activity daily by what I consume without buying an expensive protein powder. So next time you read that you need more protein, see what you already consume before heading into a nutrition shop and dropping money on additional supplements.

References

Fink, Heather Hedrick, and Alan E. Mikesky. Practical Applications in Sports Nutrition. Burlington, MA: Jones & Bartlett Learning, 2018. Print.

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