The answer to how much protein you need if you do not exercise regularly is very simple. The government recommends that about 0.3 to 0.4 grams of protein per pound of body weight is sufficient. However, if you lift weights, run or ride a bike, you can increase your intake a little.
When you do sports, you put a lot of strain on your body. Exercise causes damage to muscle cells. Protein synthesis is the process by which living cells produce new proteins that help repair and rebuild tissue. Consuming more protein supports this process and helps to improve brain function and insulin response.
If you do endurance training, you should consume 0.45 to 0.65 grams per pound of body weight, depending on your activity level. If your goal is powerlifting or weight training, increase your intake to about 0.75 to 1 gram per pound of body weight. In rare cases, you may need to increase your intake even further. For example, if you train five times a week, have a calorie deficit, are already very thin and want to build or maintain muscle, you will need to gain more than 1 gram per pound of body weight. However, the upper limit is 1.4 grams per pound of body weight.
When planning your meals, it is important to consider whether or not they contain complete protein. For example, bread contains protein, but it lacks certain amino acids. In other words, it is “incomplete”. However, by combining bread with other foods (e.g. legumes that contain the missing amino acids) a complete protein can be formed. A complete protein is one that contains all nine essential amino acids.
When it comes to making complete proteins, finding foods that complement each other can be a challenge. That is why there is an excellent website where you can view protein profiles of thousands of foods. While looking at the articles you also have the opportunity to look at foods with complementary amino acid profiles.
Calculation of your daily requirements
If you are not sure how much protein you need through exercise or diet, you can use an online calculator to find the answer. This calculator is probably one of the best protein calculators because it takes into account a variety of criteria, including references to the studies used to create it.
Robin Young is the founder of Fitness Savvy. In addition to creating detailed fitness articles and creating the UK’s first fitness price comparison site, she writes detailed shopping guides to help customers make informed purchases.
They can view thousands of protein products, filter by attributes such as macro ratios and BCAA content, view demonstrations and taste tests, and compare products and prices.