December 23, 2024
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Food & Drink

How Much Protein Do You Actually Need?

Earlier this week I went into what Protein actually is, and why it’s important in your diet. Today it’s time to take a closer look at how much protein you actually need to eat.

Protein shakes and bars can have a bit of an image of being associated with Body Builders consuming vast amounts of eggs and meat to bulk up, but increasingly it’s being realised that a high protein intake can be good for everyone from people looking to lose a bit of weight, amateur athletes, endurance runners, and well, pretty much anyone really. But how high is high? What is the minimum you need? And how much is too much?

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How Much Protein Do You Need?

The minimum amount of protein recommended each day for an Adult is actually much lower than you might think. In the UK the recommendations are a minimum of 50g of Protein a day. By body weight a number of 0.8g of protein for every Kg of body weight is the current guideline, so at around 10 1/2 stone, a woman needs a minimum of 53g of protein per day. That number might seem low, but it’s the minimum you need to maintain tissue levels. If you’re an endurance or strength athlete, trying to lose weight or be more active then you’ll probably find a much higher intake beneficial.

The amount of protein you actually need each day depends on your activity level, body weight, and the type of exercise you do.

Higher intakes of protein not only help you build muscle and reduce fat, but also help you feel fuller and more satisfied after eating.

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There are lots of different studies into protein in athletes, but most sources recommend an intake of around 1.5g per Kg of body weight for active Women, that’s 100g a day forĀ  10 1/2 stone woman. More than 2g per KgĀ  ( 134g per day for our 10 1/2 stone woman) comes up a lot in my reading as a number beyond which it’s unlikely to see any benefits from increased protein intake.

If you’re training for strength you might work towards the higher end of that scale, and if you’re an endurance athlete a little lower.

The most important thing to remember is that keeping your diet balanced and varied should still be your aim, whatever your fitness and weight loss goals!

Further Information and Sources:
Authority Nutrition

Harvard Health

Girls Gone Strong

US National Library of Medicine

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Personal Trainer, blogger, red lipstick wearer and Cocktail drinker. Learning to enjoy the journey.

5 Comments

  • Drew May 18, 2016

    So many theories about how much protein you need! Apparently a lot of the research was funding by the American Dairy association, apparently…reverse broscience

  • Actim Wifichaved May 19, 2016

    This is lovely, thank you! Looks like a great dupe too!! šŸ™‚

  • Breanne May 20, 2016

    I thought it was a gram for every pound?! oops….look like I’ve been having too much! Is there really such thing as too much though? haha

    Breanne

  • zolaspud May 30, 2016

    Breanne – Yes there is such a think as too much protein, and it usually ends up giving delightful symptoms such as kidney stones! =^0
    Drew – if you want some alternative research have a look at what the vegan society has to say – https://www.vegansociety.com/resources/nutrition-health/vitamins-minerals-and-nutrients/protein
    (between 0.75 and 0.9g per kg of body weight for us normal mortals, or up to 1.9g/kg/day for athletes – not too different from what Gemma states above) šŸ™‚

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