How Much Protein Do You Need If You Exercise Regularly?
A macronutrient that people tend not to pay much attention to (when they should) is protein. As Americans, we generally have no issue taking in our daily recommended intake of carbohydrates and fats. I mean, after all, those simply taste better than, say, a chicken breast or salmon. But for those who live an active lifestyle and who exercise regularly, the question commonly asked is how much protein do you need in order to preserve and build lean muscle mass?
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
How Much Protein Do You Need & Why It Matters
Before we get into the numbers and answer how much protein do you need, it’s important for you to understand WHY we focus so much on protein. First, let me ask you a few questions to make sure we’re on the same page. Are you trying to maintain your weight or even put on muscle? Do you like looking lean and fit, or are you striving to achieve such results from your training and nutrition? Do you exercise regularly? What if I told you that I have a secret where you can burn more calories throughout the day — even while at rest? You’d want all those things, right? Well, protein can help you accomplish all of those things. But how much protein do you need?
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It really starts and ends with how much lean muscle mass you have on your body. Protein is the building block of muscles. Yet, you don’t need to be a big bodybuilder or spend hours in the gym in order to see results or the benefits either. Adding even a little bit of lean muscle mass to your frame will help you look leaner, more fit, and can allow you to burn more calories during the day because muscle actually burns calories simply due to the fact that in order for them to function, they need energy and fuel — not to mention how much work goes into repairing broken down muscle fibers if you exercise regularly.
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So, how much protein do you need? The bottom line is, our body needs protein to support our lean muscle mass — around 1g of protein per pound of body weight. And ladies, don’t be afraid to hit the weights and strive to add some lean muscle tissue and get stronger — you WON’T look like a man. You (naturally) won’t get big and bulky like your male counterpart because you don’t possess the same amount of testosterone in your body. So, don’t be afraid of the weight room. Be sure to utilize resistance training in your workout program when you hit the gym and push yourself so you can continue progressing and getting stronger.
As the saying goes, STRONG is the new SEXY. If you want to maintain or build muscle, protein is needed. When we consume protein, it gets broken down during digestion into a usable form — amino acids. These amino acids then help recover and rebuild the broken-down muscle fibers when you exercise regularly. Without protein, your muscles can’t properly recover and prepare for your next intense workout.
What Sources of Protein Are Best?
Here’s the great thing… You can pick and choose whatever source you prefer. Even protein shakes are helpful. Obviously, a whole food variety will be your best option. However, feel free to utilize snacks or treats that contain protein throughout the day as needed. Your body demands high-quality ingredients to support your active lifestyle so that you can perform and exercise regularly.
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But when looking for quality whole food protein sources to fill up your daily requirements, you can choose from things like fish, beef, chicken, turkey, and eggs. Animal protein not your thing? There are many plant-based products out there on the market as well for you to choose from. Depending on how much protein do you need to build muscle, you’ll want to incorporate many of the sources we just mentioned.
Know Your Numbers – And Hit Them
Time to get down to the numbers. There is a drastic difference in the requirements for those who exercise and those who do not. If you exercise regularly or live an active lifestyle, your body is going to demand more from you than someone who was sedentary. For that reason, you need to increase your protein intake.
Because you exercise regularly and live an active lifestyle, you should strive for a minimum of 0.7 grams of protein per pound of body weight. Personally, what I like to do is strive for as close to 1.0 grams of protein per pound of body weight each day to keep the numbers easy to remember.
For instance, if I weigh 190 pounds, I want to get around 190 grams of protein per day from my nutrition. I can achieve that number by consuming whole food meals and protein sources as well as filling any gap with things like protein shakes, protein bars, or nutrition bars if needed.
How do I know when I reached my numbers? It’s simple – assuming you track your calories and macros. If you don’t, how do you even know if you’re on track or not? I like to tell people in this instance, “you don’t know what you don’t know,” and this is the perfect example. You can even apply this to weight loss as well. Most THINK they are eating below their maintenance, but in reality, they aren’t, which is stalling their progress.
What I would recommend for you to do is download the app “MyFitnessPal” on your smartphone and start tracking your calories and macronutrients to ensure you’re hitting your numbers on a daily basis. Again, 0.7 grams of protein per pound each day should be your minimum. And for the time being (unless you are prepping for some sort of fitness or bodybuilding show), I wouldn’t go any higher than 1 gram of protein per pound of bodyweight. Remember, protein has calories, and if you overeat, you can still add body fat.
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