For many of us in Suwannee County, keeping fit is a priority, and a central part of that effort is our diet. The nutrients we consume play a significant role in our fitness journey, and protein is one such vital component. But how much protein do we actually need to fuel our workouts? Let’s delve into this topic and debunk some myths.
The Significance of Protein in Our Diet
Protein is a pivotal part of our diet. It’s essential for metabolism, immunity, satiety after meals, weight loss support, and muscle growth, according to Abbey Sharp, a registered dietitian. But, how much protein should we consume daily?
Recommended Daily Protein Intake
The U.S. Department of Agriculture’s Dietary Guidelines for Adults suggests that 10% to 35% of your daily calories should come from protein sources. This translates to between 200 and 700 calories each day for a 2,000-calorie diet.
Most dietitians advise a daily intake of 0.8 to 1.2 grams of protein per kilogram of bodyweight for adults. To determine your protein range, divide your weight in pounds by 2.2 and multiply that number by 0.8 and 1.2. A person weighing 140 pounds should aim for 51 to 76 grams of protein per day.
However, registered dietitian Federica Amati assures us that as long as we’re consuming enough calories during the day, we’re likely meeting or even exceeding our protein needs.
Protein needs can vary depending on factors such as lifestyle, age, and sex. For instance, older adults require more protein, and Sharp recommends they increase their daily protein intake to 1.8 grams per kilogram of bodyweight.
Protein Intake for Fitness Enthusiasts
Your protein needs can largely depend on your level of activity, says Stella Volpe, president of the American College of Sports Medicine and a registered dietitian.
For those engaging in 20 to 30 minutes of exercise daily or occasional Pilates class, the recommended daily intake of 0.8 grams per kilogram is sufficient. However, heavy exercisers, like marathon runners or frequent weight lifters, might need to increase their daily intake to as high as 1.5 grams per kilogram of body weight.
If you’ve just started getting serious about your workouts, you’ll also want to increase your protein intake. But once you’re used to the workouts, you can likely stay in the range of 1.1 to 1.2 grams of protein per kilogram of body weight, Volpe suggests.
It’s Not All About Protein
Protein isn’t the only macronutrient that aids in muscle repair. Volpe emphasizes the importance of post-exercise carbohydrates, especially in the two hours following a workout when muscle repair is crucial.
After a workout, your glycogen stores are depleted. Replenishing those immediately after a workout helps maintain energy levels and kickstart recovery. An ideal post-workout recovery snack is chocolate milk, says Volpe, because it’s the perfect balance of carbohydrates and protein.
“Most athletes who are arguably in the fittest bodies possible, their diets are 60% carbs if not more,” Sharp says. Opt for complex carbohydrates, Volpe suggests, like whole grains and sweet potatoes.
For those who see social media influencers with diets very high in protein, Volpe does not advise mimicking their behavior, even if you are an intense exerciser. “It’s not necessary,” Volpe says. “Most Americans take in more protein than they need anyway.”
The most important thing is to ensure a healthy combination of carbohydrates, protein, and fat. “For the most part, try to have a mixture and a variety of these macronutrients every day, and you should be good,” she advises. You’ll also want to make sure you are eating enough calories to match your energy expenditure so you can maintain your weight, Volpe adds.
So, Suwannee County, let’s continue our fitness journey with the right knowledge and a balanced diet. Stay fit, stay healthy!
