How Much Protein Do I Need?

If you look up the current RDA for protein, you might be shocked to see the government recommends a mere 0.8grams/kg body weight. Keep in mind this is to meet the MINIMUM nutritional needs for most Americans. According to the NHANES study, the average protein intake for US adults is more along the lines of 1.2-1.5grams/kg of BW. But is that enough for someone who strength trains 3 days a week? Should I eat more protein because I lift? Do males need more than females?

Nutrition can be very confusing, though it’s based in science, there’s room for interpretation depending on an individual’s needs. If you currently strength train 3 days a week, our recommendation is 1.2-1.7grams/kg of body weight. It can go as high as 2.0grams/kg or even higher if you’re in a short-term fat loss phase. Male or female, it doesn’t matter. It’s all based on your individual needs and goals.

Figuring out your needs:

• Take your body weight and divide by 2.2 to get kilograms.

o Example: 185/2.2 = 84.1 kg

o 84.1 x 1.2 = 101 grams per day

o 84.1 x 1.7 = 143 grams per day

o 84.1 x 2.0 = 168 grams per day

When should you eat your protein?

Ideally, we ask clients to get 20-25 grams of protein every 3-4 hours; however, this may not work for your schedule. What’s important is for you to find a system that works for you and your schedule. Too often clients get wrapped up in the minutia and try to micromanage every decision when all you need is consistency. Play around with timing, amounts, and types of proteins to find your groove. Apply the KISS method (keep it simple sexy) so this becomes a habit and not something else you “have to do.”

What are the best proteins to eat?

REAL FOOD! We have a saying, “If it had a face, or came from a face, then it’s a protein.” This doesn’t work for our vegetarians or vegans, but it paints a picture to decipher which proteins have a higher biological availability. This is a fancy way of saying a protein that is more easily absorbable and contains all the amino acids your body needs for optimal function. You CAN get ALL the amino acids you need from plant-based foods, but planning and pairing foods becomes much more complicated. Here’s a short list of vegetarian complete protein pairings:

What about bars and shakes?

Again, we recommend REAL food, but sometimes you need a quick, convenient option. We suggest bars and shakes for long meetings, while traveling, or for those who simply can’t “eat” first thing in the morning. The goal is to prevent HANGRY where you tend to lose control over your rational mind and shove anything down your throat. Use bars and shakes sparingly.

Practice makes perfect!

Increasing your protein intakes time and practice. You didn’t come out of the womb walking and talking, so don’t think you’re going to be perfect when you start this process. Be intentional with your choices and soon, you’ll be hitting your protein goals to support your strength training goals!