Protein Requirements

Just how much of a good thing is a good thing? According to the U.S. Department of Agriculture, your Recommended Daily Allowance of protein is .80 per kg of bodyweight. (For us Americans, we simply multiply our weight by 0.45 to get our kilogram weight.) Multiply your weight in kilograms by .80 to figure your desired daily protein intake.

EX. I weigh 171 lbs (Close your mouth, I do.) I multiply that by .45 to get 76.95 kg. I then multiply that by .80 to get my RDA of protein = 61.

(LBS x .45) x .80 = RDA protein

Personally I think that is a little low, especially for someone who lifts weights and is very active in sports. I've seen sports magazines and bodybuilding literature recommend protein intake up to 2 grams per lb of bodyweight. Course they may or may not have an interest in a nutrition company that just so happens to sell protein powders and shakes.

Typically I recommend to my clients somewhere between .65 and 1 grams of protein per lb of bodyweight. For me that would translate into a range of 111 - 171 grams of protein per day. I find I'm typically on the lower end of that but it is still far above the RDA of protein.

Intake however is not all you need to worry about... When you get your protein, and what kind of protein you take in, is important as well.

For instance, most meals and especially a few hours before your workouts, it is best to ingest slower burning proteins, such as a chicken breast. Within a half hour after your workouts though you want to ingest a quick burning protein like whey. A whey protein shake after your weight lifting workout is perfect for muscle building.

Have you been tracking your protein intake? This might be the perfect week to start. Looking for a place to buy protein supplements? Check out Bob's Nutrition, GNC, and even your local supermarket.