A good rule of thumb is to consume 25 to 35 grams of protein per kilogram of body weight four times a day. You should also eat a small meal before your workout and one or two hours afterward. There is no right or wrong way to eat this vital macronutrient, as there are no definite guidelines. Nevertheless, a little research will help you achieve your goal.
Fitness expert:
While many fitness experts recommend one gram of protein per kilogram of body weight, it’s essential to remember that this number may vary depending on your age, level of fitness and overall body composition goals. Older studies suggest a low protein intake, at around 1.6 to 1.7 grams per kilogram of body weight. More recent studies suggest taking up to two grams per kilogram of body weight.
Protein supplement:
The general recommendation is 15 to 25 grams of protein at meals and during the early recovery phase after a workout. More than this amount of protein is not beneficial and can be wasteful. Instead, choose whole foods rich in protein, as these contain the same amount of protein supplement. It’s best to eat these foods in moderation to achieve the best results. If you’re unsure of the amount you need, consult a dietitian to determine an appropriate daily intake.
If you are a sportsperson:
Your body will need more protein than the average person. A general rule of thumb is to consume 1.2 to 1.5 g of protein per kilogram of body weight per day. The European Association for the Study of Obesity recommends 1.5 grams per kilogram of body weight. Remember that these recommendations are based on the actual body weight, not the ideal.
Muscle maintenance:
Ideally, you should take a minimum of 1.2 grams of protein per kilogram of body weight for muscle maintenance. If you are building muscle, you should aim for around 1.5 grams of protein per pound of body weight. In addition to these, you should be aware of the dangers of overeating. While you’re not trying to starve yourself, you should be sure to eat foods that are rich in protein.
Carbohydrates:
The ideal amount of protein should comprise about 25% of your total diet. Your daily protein intake should be divided into three parts: forty percent of your daily calories should be protein, while twenty percent should come from carbohydrates. Protein should make up about 25% of your diet when you’re building muscles. When you’re eating, you should eat four to five different meals and snacks, and you should aim for between one and two grams of fat per meal.
The amount of protein you should consume depends on your age and the type of workout you’re doing. People who are training regularly, lifting heavy weights, and training for a marathon should be eating about two grams of protein per kilogram of body weight. People who are not in good health should reduce their intake of protein to 1.5 grams per kilogram of body weight. However, those with kidney or liver problems should reduce their protein intake to 0.8 grams per kilogram of body weight.
Protein consumption:
While protein consumption should be one gram per kilogram of body weight, the exact number of grams per day will depend on your goals. The elderly may require more protein than middle-aged people. The recommended amount of proteins for them is one to two grams per pound of body weight. Those overweight or obese should reduce their protein intake to one-half to one gram of the percentage of their body weight.
Final Remarks:
The amount of protein you need to consume depends on your goals. Strength-trained individuals need about 0.6 grams of protein per pound of body weight per day. Power and endurance athletes need between 84 and 200 grams of protein per day. While the recommended amounts of proteins for endurance athletes are lower, it’s essential to avoid excessive amounts for those with diabetes. A typical dose of protein should be one to two grams per kilogram of body weight.
