“Especially if you’re cutting and you’re hypocaloric, yeah you can go to a gram per pound of bodyweight. “I mean, I’ve told people that,’ says Dr. When we say “average” protein intake, we’re talking about the standard amount that’s most often recommended by bodybuilders and athletes, which is one gram per pound of bodyweight. “If your goal is muscle gain, the evidence doesn’t really suggest that eating more protein than that helps you gain more muscle,” says St. Video can’t be loaded because JavaScript is disabled: Optimum Nutrition Gold Standard Whey Review (Updated: More Popular Than Ever?) () A lot of research, like a meta-analysis of 49 studies published in the British Journal of Sports Medicine, supports that number as well. Nelson, simplify that by saying the “floor” you should hit every day is 0.7 grams per pound of bodyweight. Pierre, MS, RD, Stronger By Science’s Dr. Sports dietitians and nutritionists we’ve spoken to, like Precision Nutrition’s Brian St. ( 11) Minimum Protein Intake for Performance The IAAF’s position paper falls right in line with the position paper of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: the minimum intake “active individuals” should shoot for is 1.2 to 1.7 grams per kilogram of bodyweight, or 0.54 to 0.77 grams per pound. To train as hard as possible with optimal adaptation and recovery, to remain healthy and injury free, to achieve a physique that is suited to their event, and to perform at their best on the day(s) of peak competitions.( 10) We’re talking about the amount, in the words of the The International Association of Athletics Federations (IAAF), We’re not talking about the minimum amount to avoid a deficiency here. Here’s what the data says on setting your own intake. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.( 8)( 9)īut if you want to maximize the amount of muscle you can build and minimize the amount of fat you’ll gain, then just about every expert and non-expert (like that super jacked person at your gym) will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight. Food and Drug Administration’s daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. (Think how much vitamin C will keep you from getting scurvy versus the amount you might supplement with during flu season.) There’s a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Credit: YAKOBCHUK VIACHESLAV / ShutterstockĮditor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. Check it out here:Ĭome back to this protein intake calculator whenever you’ve got a change in goals or activity level to make sure you’re giving your body what it needs. If you want to make sure you’re getting the right amount of protein for your goals without worrying that you’re doing it wrong, BarBend has got the protein intake calculator for you. You’d probably rather worry more about the number of weight plates you’re using in the gym instead of the number of protein grams you’re putting on your dinner plate. Managing all that math and considering your activity level can be overwhelming, to say the least. To sort through all these murky waters, we talked to multiple experts and look at a ton of research to land on the formulas used in our protein intake calculator. Avoiding a deficiency is a lot different than growing muscle mass. The Food and Drug Administration’s (FDA) suggestions for avoiding a protein deficiency are a lot lower than what the average, visibly muscular person will tell you they eat. Very intense exercise: 2+ hours of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Daily protein intake recommendation: RecommendedĮxercise: 15-30 minutes of elevated heart rate activity.
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