The Truth Behind the Amount of Protein Your Body Really NeedsJuly 11, 2018
There are a number of factors that affect how much protein your body really needs. If, for instance, you are not very active like you do not exercise regularly, then the computation is not all too complicated. You can follow the government recommended levels of protein in your body that is between 0.3 and 0.4 grams for every pound of your body weight. However, if you do running, cycling, lifting weights, and all sorts of physical activity, your protein intake may be more than what the recommended amount of protein dictates.
If you engage in a lot of exercising, you are putting more stress on your body. By training regularly, your muscle cells become damaged. Protein synthesis is the process by which the cells in your body create new proteins in order for your tissues to be rebuilt and repaired. In order for this process to be faster and be more effective, you need to consume much higher levels of protein for your body. Not only will consuming adequate amounts of protein help in the process of protein synthesis but also it will help in enhancing your insulin response as well as your brain function.
When you engage in endurance training, depending on your level of activity, you should consume between 0.45 and 0.65 grams of protein per pound of body weight. If you do some powerlifting or want to engage in activities that help you bulk up, you will most likely be needing between 0.75 and 1 gram of protein per pound of body weight. Raising your protein intake further may be necessary for rare scenarios. For instance, if you are deficient in calories, training five times a week, looking to preserve more muscle or build it, or already very lean, then you must consume more than a gram per pound of your body weight. Nevertheless, the maximum limit should only be 1.4 grams per pound of your body weight.
• Consuming complete proteins
As you plan your diet and your protein intake, you need to consider if the protein you are consuming is complete or not. For example, bread contains proteins. However, it lacks some essential amino acids. Simply put, it is incomplete. But then, if you combine bread with other food options such as beans that contain other missing amino acids, you can form a more complete kind of protein. Basically, complete proteins are those that contain all the nine essential amino acids.
It becomes very challenging to form complete proteins by finding food options that complement each other. Good thing, there are sites and sources that are dedicated to letting people assess the protein profile of various food options. If you look at each food, some sites even go as far as providing you some food suggestions that contain complementary amino acid profiles.
• Calculating daily protein requirements
If you are still not sure how much protein your body needs while on a diet or exercising, you can take advantage of some online calculators to get accurate answers. Make sure to choose online calculators that consider all the other factors that affect your daily protein calculation. Also, choose those that come with references with some research work that back up how they do the calculation.