{"id":3674,"date":"2023-09-10T05:42:56","date_gmt":"2023-09-10T05:42:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3674"},"modified":"2023-09-10T05:42:59","modified_gmt":"2023-09-10T05:42:59","slug":"determining-how-much-protein-to-eat-for-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/determining-how-much-protein-to-eat-for-exercise\/","title":{"rendered":"Determining How Much Protein to Eat for Exercise"},"content":{"rendered":"\n

Many athletes and exercisers think they should increase their protein intake to help them lose weight or build more muscle. Since muscles are made of protein, it makes sense that consuming more could help you reach your strength goals.<\/p>\n\n\n\n

It is true that the more you exercise, the greater your protein needs will be. However, there is a point at which you can take it too far. At a certain point, there are likely diminishing returns.<\/p>\n\n\n\n

Intake Guidelines<\/h3>\n\n\n\n

Proteins are the basic building blocks of the human body. They are made up of amino acids and are needed for muscles, blood, skin, hair, nails, and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it is actually in the skeletal muscles.<\/p>\n\n\n\n

Considering this, it’s reassuring to know that according to the Dietary Guidelines for Americans 2015-2020, most people get more than enough protein daily. However, the same report points out that intakes of seafood and plant-based proteins such as nuts and seeds are often inadequate.<\/p>\n\n\n\n

If you’re an exerciser, however, your protein needs may be slightly higher since resistance training and endurance workouts can rapidly break down muscle protein.<\/p>\n\n\n\n

The general guidelines<\/a> for endurance and strength-trained athletes from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine suggest consuming between 1.2 and 2 grams of protein per kilogram of body weight for the best performance and health.<\/p>\n\n\n\n

If you are trying to build more muscle, you may think you need even more protein, but this probably isn’t the case. There’s evidence that highly trained exercisers or athletes may benefit from more protein (over 3 grams\/kilogram per day), but for the average exerciser, intake of up to 2 grams\/per kilogram per day is sufficient for building muscle.<\/p>\n\n\n\n

Calculating Your Protein Needs<\/h2>\n\n\n\n
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While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you<\/em> can help you fine-tune this further.<\/p>\n\n\n\n

To determine your protein needs in grams (g), first, calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2.<\/p>\n\n\n\n

Next, decide how many grams of protein per kilogram of body weight is appropriate for you.<\/p>\n\n\n\n