When I think of the words "personal trainer," what often comes to mind is "protein pushers." During my journey to earn various certifications, I wasn’t exactly thrilled to learn about the benefits of increased protein intake—I had no desire to become one of those “meathead” trainers I’ve encountered in the past. Yet here I am, writing an essay advocating for higher protein intake. But rest assured, it’s for a good reason. And in case you're worried I'm just following a fad or am part of a protein cult, I regularly confirm whether this advice is still valid. Spoiler: it is. (To be clear, I would never recommend something as extreme as the carnivore diet, and I don’t think carbs are the enemy.)
The Role of Protein
Let’s get to the point: Protein is the second most abundant molecule in our fat-free tissues—second only to water. While we often associate protein with muscle building, it plays a critical role in almost every bodily function and process. Proteins are involved in enzyme production, cellular transport, fluid balance, pH balance, hormone and neurotransmitter production, and they are vital for immune system health.
Why We Need to Eat Protein Daily
Here’s the challenge: Our body has no real storage system for protein, so we need to consume the amount we require every day. If we don’t, our body will break down non-fat tissues, such as muscles, to meet its needs. You might have heard that North Americans generally consume enough protein, and this is true for sedentary people meeting the bare minimum to avoid health issues. But most of us aren’t sedentary, and we aim to thrive—not just survive. Additionally, studies over the past two decades suggest that the Recommended Daily Allowance (RDA), which was set in 2005, may underestimate protein needs by 30-50%.
How Much Protein Should You Eat?
As a general rule, a sedentary person should aim for about 3 ounces of cooked protein at each meal, which is roughly the size of a deck of cards. However, if you’re physically active, your protein requirements will be higher. Here are the National Academy of Sports Medicine (NASM) recommended ranges of protein intake per day based on activity level:
Non-active persons: .8-1.2 g protein/kg bodyweight
Light to moderate cardiovascular activity: 1.2-1.6 g protein/kg bodyweight
Light to moderate resistance training: 1.5-2.0 g protein/kg bodyweight
Moderate to vigorous cardiovascular activity: 1.5-2.0 g protein/kg bodyweight
Moderate to vigorous resistance training: 1.7-2.2 g protein/kg bodyweight
To convert your weight from pounds to kilograms, divide your weight in pounds by 2.2.
Things to Consider:
- Weight Loss: When losing weight, both fat and muscle are lost unless you take steps to prevent muscle loss. Eating 1.8-2.2 grams of protein per kilogram of body weight, combined with weight training, helps preserve muscle (140-170 g protein/day for a 170 lb person). This is also why people taking medications like Ozempic or Wegovy should still focus on healthy diets and engage in resistance training.
- BMI over 30: If your BMI is over 30 or your body fat percentage is 25-30%, it’s recommended to base your protein intake on your goal weight.
- Over 65: If you're over 65, your protein needs increase as your body becomes less responsive to protein for muscle building, especially if you’re inactive.
What Else You Should Know:
- Types of Protein: Deep-fried, highly processed, and proteins high in saturated fat are linked to cardiovascular and cancer risks. This includes deli meats, bacon, salami, sausages, and hot dogs. Red meat is also associated with cancer, though the link is weaker compared to processed meats. It’s wise to reduce red meat consumption, though that doesn’t mean eliminating it entirely.
- Vegetarian or Vegan: If you follow a vegetarian or vegan diet, your protein intake should be higher since plant proteins are less bioavailable than animal proteins. Be sure to consume a variety of legumes, nuts, seeds, and grains to ensure you get all the essential amino acids your body needs. (For the record, I was vegetarian for 14 years, so I identify with this approach.)
- Supplements: Protein supplements aren’t necessary. While I’ve developed the habit of having a protein shake after workouts, you can get the same benefits from whole foods like chicken or fish.
- Strength Building: Eating protein alone won’t help you gain strength—resistance training is essential.
- Satiety: Protein is highly satiating, meaning it makes you feel full more than any other nutrient. (Fiber is a close second, but we’ll cover that next week.)
- Ease into it: If eating over 100 grams of protein sounds daunting, ease into it. For example, you can add slightly bigger protein portions to each meal. Or maybe focus on how to make one meal more protein rich.
I can’t say I crave protein, nor do I always enjoy it for the taste, so I get it if you’re not chomping at the bit to implement this advice. But in the end, I’m motivated to keep my body functioning as efficiently as possible and to maintain my strength as I age.
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