Your Protein Needs
Let’s talk about Your Protein Needs – not only how much protein you should consume but fine-tuned to your level of training, age, and sex. I tend to recommend 1 gram of protein per pound of bodyweight at minimum but that’s not necessarily an across the board number – although there’s never anything wrong with taking in a higher amount of protein then your level of training requires. In this article we will break your protein needs down to specific amounts. Ready? Let’s get started!
What Is Protein?
Before we get into your protein needs, let’s find out what protein is. We’ll start with where the word “protein” came from. The Dutch chemist Gerardus Mulder and the Swedish chemist and physician Jons Jacob Berzelius introduced it in 1938. The name is from the Greek word “protos”, which means “of prime importance”. (1)
As you may know, of the 3 macronutrients (protein, carbohydrates, and fats), protein is different. They all contain carbon, hydrogen, and oxygen atoms, but protein also contains nitrogen atoms.
So we see that nitrogen is a component of protein. This happens through amino acids, which are often referred to as “building blocks” of protein. That’s because the name “amino” means nitrogen-containing, and it is a primary component of the aminos. As you may know, there are 20 aminos that create protein, called proteinogenic amino acids.
In terms of these amino acids, protein does not just serve a single function. Instead, there are infinite chains (think sequences) of amino acids and every one has a function that is determined by its chain. What does that mean? It means that protein performs literally hundreds of functions in the body every day. The key point is that these are functions that are essential to life. (2)
Positive Nitrogen Balance
Most of us have most likely heard the term “positive nitrogen balance”. After all, it is a common term in bodybuilding. Perhaps a little less common are the details of what exactly nitrogen is. Nitrogen was first discovered by the Scottish physician Daniel Rutherford in 1772. We have learned that amino acids contain nitrogen, and are the building blocks of protein. In fact, nitrogen makes up about 16% of protein by weight. The term “nitrogen balance” can be defined as protein balance. So, being in a state of positive nitrogen balance literally means being in a state of positive protein balance, which is the ideal environment for muscle growth to occur. (3, 4, 5)
How Much Protein Do You Need Per Day? Here’s Detailed Guidelines That Covers Your Protein Needs
As many of you know, I advocate at least 1 gram per pound of bodyweight – for serious lifters, male or female. Generally, I don’t take it beyond that because I believe the audience reading these articles over the years are serious about lifting. Makes sense, right?
But what about those individuals who are not serious bodybuilders or powerlifters, etc? After all, a lot of people train more for general fitness, or perhaps to improve at their chosen sport, meaning lifting is second to that sport. Further, there are a lot of older people who lift to some capacity depending on goals and health. Going further, what about the average man and woman who may train, but not with much intensity?
Your Protein Needs – Here’s The Breakdown
OK, so here’s how I would break down your protein needs to cover the majority of circumstances.
- Hardcore lifter, male or female – 1g per pound of bodyweight, at least, meaning you can go up to 1.5g per pound. Example: 200 lb hardcore lifter = 200 to 300g per day.
- Fitness exerciser – .75 – .8g per pound of bodyweight. If you work out but use lighter weights and do not train that hard, this is the amount you should be taking in. This apple to men and women. Example: 150lb fitness enthusiast = 112 to 120g per day.
- Older Lifters – As we age, we need more protein. For these individuals, I suggest .75g per pound for women, and .8g per pound for men. Example: 150lb older person = 112g per day for women, 120g per day for men.
- Semi-Serious Lifters – You work out but not that hard – .75g per day. Example: 175 lb semi-serious lifter = 130g per day.
- These guidelines apply whether you’re training for more mass or fat loss. An additional note about fat loss – you should keep protein intake high to preserve muscle mass. Carbohydrates are the macronutrient you should focus on, cutting simple carbs first. Also, you should cut unhealthy fats. From there, cut complex carb intake as needed. However, I suggest your carb intake stays around 1g per pound of bodyweight. You can go a little lower on off-days, but carbs are essential for muscular energy and brain function.
As you can see, the hardcore lifter training hard multiple days per week demands more protein – and this is the audience I assume when I make my suggestions.
Your Protein Needs and Protein Timing
Ok, so what about those “authorities” who claim you can just eat once or twice a day, get in all your protein at those times, and you’re good to go? How is that even practical? Who eats just one or two meals a day? I eat (or snack) when I’m hungry – pretty simple, right? I’d like to think that the average person does the same thing. After all, it makes sense. Therefore, if you eat when you’re hungry, whether it’s a main meal, a snack, or a shake, include protein with each of those.
I have always recommended dividing your protein intake over several meals/snacks. Protein is more effective when spread across 3-4 meals in a day rather than packed into one. Lifters who divide their protein intake evenly see roughly 25% higher rates of protein synthesis than those who consume most of it at 1-3 meals. (6)
Don’t Neglect Protein Quality
The quality of your protein sources is what these “authorities” should be talking about. Make sure your food sources are high quality, and the same goes for your protein powder. Whole food sources of protein must come from clean, quality sources. Your choices must also provide the EAAs (the 9 essential amino acids which cannot be made by the body).
These include the 3 BCAAs, which includes leucine, the most anabolic of any amino acid. This is where protein quality comes in. A protein source should have a good amino acid profile and be easily digestible. (7)
We will detail this in the next section.
Your Protein Needs – The Best Protein Sources
In terms of food sources to help cover your protein needs, here’s your list.
- Chicken
- Turkey Breast
- Greek Yogurt (low sugar)
- Eggs
- Lean Red Meats
- Fish
- Tempeh
- Seitan
- Lentils.
In terms of protein powder, here’s the list with product examples.
Whey
Isolate and hydrolyzed are higher quality than concentrate. My preferred protein is Hi-Tech Precision Protein. This exceptional product features 25 grams of hydrolyzed whey per serving. Precision Protein uses a special process known as EET™ (Embedded Enzyme Technology) which changes the way protein acts in the body.
How, you might wonder?
It targets specific points in the long amino acid chains that make up the protein and hydrolyzes them to increase the release of Leucine Peptides. Of course, leucine directly triggers protein synthesis for more muscle growth stimulation.
Micellar Casein
This is the highest quality type of casein protein. Casein is a milk protein that’s mainly known as slow-digesting protein. Here’s a combinational product that contains 7 sources of protein, including micellar casein – Rule 1 Source 7 Protein. This fast, medium, and slow digesting protein provides 22 grams of protein per serving.
Casein Caseinate
This is a common type of casein protein but does not have the quality of micellar casein.
Milk Protein Isolate
This is a dairy source protein containing 80% casein and 20% whey. A good example of this is PEScience Select. This excellent powder provides 24 grams of protein from whey, milk isolate, and casein, creating a fast and slow digesting protein powder.
Egg White
Egg white protein is a high-quality protein source with little fat and carbs. Before the introduction of whey, it was the premium quality protein powder. A great example is Gaspari Proven Egg. This is egg white protein providing 25 grams of protein per serving.
Plant Protein
This can be a single vegan or plant source, or a blend of plant-based proteins. Pea and brown rice are common vegan sources. This is a medium digesting protein powder that has become more popular in recent years. A good example is PEScience Vegan Select. This product combines pea and brown rice providing 20 grams of protein per serving.
Beef
This is a common paleo protein source and it’s a popular protein for bodybuilding and powerlifting. AllMax Nutrition Meal Prep Lite provides 23 grams of primarily beef protein, but also contains protein from pea, brown rice, egg albumen, salmon, and chicken.
Summary
In this article, Let’s Talk About Your Protein Needs, we have fine-tuned my typical protein recommendation to fit specific training levels, and also reviewed what protein is, protein timing, the best food sources, and the most common protein powder sources complete with product examples. All that’s left to do is to stop by illpumpyouup.com and stock up on your protein powder of choice!
References:
- The Origin of the Word Protein by Hubert Bradford Vickery (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2598953/pdf/yjbm00343-0001.pdf)
- Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemists View of Protein” p.80-81
- http://education.jlab.org/itselemental/ele007.html
- http://ecosystems.mbl.edu/research/clue/nitrogen.html
- http://hyperphysics.phy-astr.gsu.edu/hbase/organic/protein.html
- https://www.sciencedirect.com/science/article/pii/S0022316622009087?via%3Dihub
- Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemists View of Protein” p.90