The Importance of Protein
Adequate protein intake is important for everyone. The presence of protein at meals can provide a satiating effect (feeling of fullness), help support your strenuous workouts, and plays an important role in controlling blood sugars and body weight by helping to regulate insulin response.
I want to start a weight management program. How can protein help me?
Lean protein fuels your lean body mass and metabolism—a perfect complement for any weight management program. The more lean muscle you have, the faster your metabolism will be and you will burn more calories.
Emerging research shows that consuming adequate amounts of dietary protein induces satiety and reduces the feeling of hunger when compared to carbohydrates or fats.
I work out regularly to bulk up. How can protein help me?
Protein intake helps maintain positive nitrogen balance in the body. It is a natural source of amino acids which your body consumes during strenuous activity. Getting adequate amounts of protein is crucial to supporting your muscles and keeping your body in positive nitrogen balance. A lack of protein can lead to excessive protein catabolism, or breakdown, and may obstruct your athletic goals.
What are good sources of protein?
Meat, fish, poultry, beans, peas, nuts, dairy products, soy products and some seeds, vegetables and grains. High quality protein powders and supplements can also give you your sufficient, daily amount of protein.
I’m a vegetarian. How can I get my adequate level of protein?
Besides getting protein from foods such as beans, nuts, seeds and tofu, soy protein is perfect for you. Blend soy protein powder into smoothies or sprinkle on your food.
How Much Protein Do You Need?
Recommended Daily Amount for Healthy Individuals:
0.4 grams per pound (body weight) per day.
To calculate your daily protein needs multiply your weight by 0.4.
For example, a healthy adult weighing 155 pounds needs 62 grams of protein per day (0.4 x 155).
Highly active individuals have higher protein needs:
Endurance athletes: 0.55-0.6 grams per pound per day
Resistance and strength trained athletes: 0.7-0.8 grams per pound per day
Example:
Joe is a healthy male who weighs 156 pounds. He runs 5 to 6 miles per day and also lifts light weights 3 times per week. How much protein does he need?
156 lbs x 0.6 grams = 93.6 grams of protein per day
The range for endurance athletes is 0.55-0.6 grams of protein per day. Joe should calculate his protein needs using the higher end of the range since his primary activity is endurance exercise, but he also does some light resistance training.
