How much protein do I need every day?

Protein is the basic building block of our bodies - it plays a key role in muscle formation, tissue repair, enzyme and hormone production, and immune system support. A proper protein intake is therefore essential not only for athletes and bodybuilders, but also for everyday individuals who want to promote health, maintain an optimal body weight or recover from illness or injury. You really only "need" around 0.8g of protein per kilogram of body weight per day. However, a higher intake will be of interest to you if you are interested in losing weight or building muscle mass.

What is protein and why is it important?

Protein, or protein, is made up of amino acids, which form the basic building blocks of all living cells. Their main functions include:

• Building and regeneration of muscle tissue: After an intense workout, it is essential to replenish damaged muscle fibers.
• The production of enzymes and hormones: these substances control many biochemical processes in the body.
• Supporting the immune system: Antibodies (antibodies) are also made up of amino acids and help the body fight infections.

For this reason, a high quality and sufficient protein intake is crucial for maintaining overall health and optimal functioning of the body.

Recommended daily intake of protein from food

• If you are an athlete or a highly active person who is currently trying to lose weight and maintain muscle, aim for a daily protein intake somewhere between 1.5-2.2g/kg of body weight.
• If you are an athlete or highly active person, or currently trying to lose weight and maintain muscle, aim for a daily protein intake of somewhere between 1.0-1.5g/kg body weight
• If you live a sedentary life and are not looking to change your body shape much, aim for a daily protein intake of around 0.8g/kg body weight or more.

Two other things to mention:

• Studies have intensively examined only doses up to 1.5g/kg body weight. Others have looked at ranges between 2.2g/kg or 3.0g/kg. There do not appear to be any obvious negative effects of higher daily intakes.
• If you are obese, body weight will be a poor indicator for protein intake. Either calculate your net muscle mass (total weight minus fat mass, which you get from your body fat ratio) or use your target weight to calculate your daily protein intake.

A general view of protein intake

The recommended daily intake for US adults is somewhere between 46-56g, depending on gender. Sometimes this number is also defined as 0.8g/kg of body weight.

This is usually the lowest recommendation, and does not account for any outside influences. It may not be sufficient for older people who are losing muscle. Inadequate protein intake could cause amino acids to be used for purposes other than maintaining flaccid muscle.

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Sport and body building

General Preview

Two studies have shown that 12-15% of daily calories from protein is sufficient for active individuals (60-75g of protein for an individual eating 2000 calories per day).

Two more recent studies recommend a higher intake - the first study suggests that an intake of more than 1.6-1.8 g/kg body weight might be needed, while the second study suggests that an intake of up to 3.0 g/kg is not harmful and may provide modest benefits.

According to the International Society of Sports Nutrition, a protein intake of 1.4-2.0 g/kg body weight is not only safe but may also aid adaptation to training.

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine also recommend a higher protein intake of 1.2-1.7 g/kg body weight for active individuals.

The reason for the trend described above is the increased oxidation of leucine, which points to the increased use of amino acids as fuel, and the need to replace them to maintain nitrogen balance. Further, this higher intake will increase the level of proteosynthesis and reduce protein breakdown.Higher levels of hypertrophy are thought to be beneficial to athletic performance.

When losing weight

A protein-rich diet helps maintain muscle mass during weight loss, both in obese people and athletes. It also improves overall body composition. Doubling daily protein intake from 0.9 to 1.8 g/kg will maintain lean muscle mass even with short-term, relatively drastic calorie restriction.

Other effects of dietary protein

In one of the more peculiar studies , men eating 3.0 g protein/kg body weight improved their reaction time more than men eating 1.5 g/kg over three weeks. This may have been due to higher levels of neuroactive amines such as L-tyrosine, DL-phenylalanine and L-tryptophan.

If your goal is not only to build muscle, but also to gain weight, a weight-gaining protein in the form of a gainer may be ideal, as it contains carbohydrates in addition to protein for energy and muscle growth.

Protein sources and practical tips for incorporating them into your diet

Animal sources:

• Meat, fish, eggs and dairy products are high-quality sources because they contain all the essential amino acids.
• For athletes, these sources are often preferred because their biological value is very high.

Plant sources:

• Legumes, nuts, seeds, tofu, quinoa or seitan are great alternatives, especially for vegetarians and vegans.
• It is important to combine different plant sources to achieve a complete profile of essential amino acids.

Dietary supplements:

• Protein powders and drinks can be a practical way to quickly and easily replenish the necessary amount of protein, especially after an intense workout.

Practical tips:

• Spread your protein intake evenly throughout the day - ideally, include a quality protein source at every meal.
• Track your total intake and adjust it to your current needs and training goals.
• Experiment with different protein sources to find the ones that work best for you both in terms of taste and nutrition.

Conclusion

Determining your optimal daily protein intake is a complex matter that depends on a number of individual factors - from body weight, to training regimen, to health and age. The basic recommendations for an adult may differ significantly for active athletes and older adults. The key is to monitor your own body's response, experiment with different sources and doses of protein, and consult your needs with an expert if necessary.

Overall, a balanced protein intake contributes not only to muscle growth and recovery, but also to overall health and vitality. Tailoring your diet to your individual needs is therefore essential for optimal results and long-term health.

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