Protien, how much is enough?

This is a question I get almost daily! Protein is comprised of amino acids that are required for immune system strength and tissue/cellular repair from exercise and just existing. Also, amino acids are building blocks for our hormones, enzymes as well as supporting overall metabolic processes in our bodies. Our bodies are constantly using proteins that come both from our diet and from tissue breakdown in our body. Typically, the more intense and longer you exercise the greater the amount of protein is needed. Please not that individuals with renal kidney disorders, liver disorders, or other digestive health issues should consult their physician or Registered Dietitian for recommendations.

Keep in mind that protein does have caloric value. One gram of protein equals 4 calories. If your purely adding protein to your diet thinking your going to build more muscle you may just be adding fuel to an engine that does not need it. You have to be involved in an adequate exercise program that provides variation and stimulation for adaptation to occur. So, be careful that your approach is balanced and does include adequate and appropriate carbohydrates and fats!

So, how much is enough? Well below I will list the following suggestions based on activity level and listed in grams per (kg) of body weight per day.

Activity Level/Male/Female
Sedentary / .8 / .8
Light-Moderate / 1.0 / 1.0
Teen Athlete / 2.0 / 2.0
Endurance Athlete
Recreational /.85 / .84
Moderate /1.2 / .90
Elite Moderate / 1.6 / 1.2
Elite Heavy / 2.0 / 1.7

Strength Athletes
Untrained /1.7 / 1.3
Trained / 1.2 / .90

Use of nutritional supplements are always a second choice to whole foods (meat or vegetarian sources). However, do to most peoples lifestyles, supplements can be a practical choice if needed to balance out life and balanced nutrition.

Have more questions about protein? Email them to bjwaldo4@msn.com