Are you consuming enough protein to maximize your workouts? The majority of people I see in my private practice are meeting their needs, however I do see a number of people who aren’t consuming adequate protein.  Protein needs for active people vary depending upon your weight and the frequency, intensity, duration and types of your activities. An adequate protein intake is important for muscle and tissue repair, muscle growth, and regulation of metabolism. The timing of your protein is also important. So whether your goals are to build muscle mass, have adequate energy for your spin class, prevent age related loss of muscle (sarcopenia) or just look lean and toned, it is important that you meet your protein needs.

Benefits of adequate protein
1. Repairs and builds muscle mass. Each time you work out, you get tiny tears in your muscles. Protein in your diet helps to repair these tears.

2. Helps to maintain the immune system and fight off infection.

3. Protein can help keep your blood sugar level longer which in turn will provide you with better energy levels.

4. If you are trying to lose weight, protein can help you feel full longer. This can help you to control your appetite and avoid overeating at your next meal.

5. Has been found to play a role in bone health, especially when accompanied by adequate calcium and Vitamin D.

What are your protein needs?
Use the following chart to determine your protein needs:

	

	

		
Activity Level
		
Protein Needs: Grams of Protein per Pound Body Weight
	
	
	

		
 
		
 
	
	

		
Sedentary
		
.36
	
	

		
Recreational endurance (4-5 times a week for 30 min. at <55% VO2 max)
		
.36
	
	

		
Recreational resistance (strength training)
		
.36
	
	

		
Moderate intensity endurance (4-5 times a week for 40-60 min.)
		
.54
	
	

		
Elite female endurance athlete
		
.53-.63
	
	

		
Elite male endurance athlete
		
.72
	
	

		
Resistance (strength) training athlete (consistent training, mid season for maintenance of muscle mass)
		
.53-.77
	
	

		
Cross training or intermittent, high intensity training athletes (basketball, soccer, hockey)
		
.63-.77
	
	

		
Resistance (strength) trained athletes (early training and/or promotion of muscle mass growth)
		
.68-.81
	


*taken from University of Arizona Cooperative Extension
http://nutrition.arizona.edu/new/files/02Protein_Needs.pdf

For example: Susan weighs 130 lbs and weight trains 3 times a week and does cardio exercise 3 times a
week. She will multiply her weight (130 pounds) x  .36 - .53 grams of protein. Her protein needs are calculated at 47-69 grams a day.

Tips to Meet your protein needs
1. Use the chart above to calculate your protein needs.

2. Keep a food record for a few days and then use the protein chart below to see if you are meeting your needs.

3. Focus on high quality low fat protein sources such as skinless poultry, fish, lean meat, egg whites, non fat milk or yogurt, soy or a protein supplement.

4. Protein supplements are usually not needed as the average person can easily meet their protein needs with food. The exception to this might be if you were a vegetarian or on a very low calorie diet.

5. Try to include a protein source at each meal / snack rather than eating minimal amounts of protein all day long and then loading up at one meal.

6. If you are not meeting your protein needs at meals, consider the following high protein low fat snacks: 1% or non fat cottage cheese, low fat cheese, yogurt (Total Greek yogurt is especially high in protein), turkey slices, a protein shake or protein bars.

Protein Content of Foods

More is not better…
Athletes often have the attitude that the more protein you take in, the more muscle mass you will develop. However, your body only needs a certain amount of protein each day. Protein intake in excess of your body’s needs is either used for energy or is stored as fat.  Excess amounts of protein can be dangerous for people with certain kidney disorders.

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