How Much Protein Do You Need
Do you know how much protein you’re eating in a day?
This is the first question I ask when I begin a personal training interview with a new client, especially women, after they tell me what their goals are.
The typical response I hear to my protein question is “yes I eat protein.”
They come to me with goals such as: lose weight, get stronger, lift weights, not get injured, not gain weight, and not get bulky.
I am thrilled these clients are eating protein, but what I want to know is do they know how much protein they eat in a day.
If they don’t know how much they eat, then they don’t know if they are eating the necessary amount to help them reach the results they are seeking.
Is this you?
Do you know how much protein you eat in a day?
The next question I ask is if they now how much protein they need to be eating in a day to attain their goal.
Not many know what their needs are.
When I inform them to aim for 1 gram of protein per pound of body weight, first they are deeply surprised, then “that seems like a lot.”
Yes, hitting the required amount of protein can seem like a lot when most women have been under fueling while also under nourishing themselves for most of their lives.
Our attention has not been on balancing our macros-carbohydrates, protein, and fats. So bringing attention to the protein seems a little foreign.
And perhaps overwhelming or not even possible.
I ask this right off knowing that most women, most older women in general, are grossly under eating AND grossly under eating protein.
They eat some in a day- “I eat an egg” is a common response-but inadequate for survival let alone to reach the goal of building muscle or getting stronger.
There is also two different populations I am working with: One group is already active/ competitive women, and the second is the general population of women who have not been active but want to get started. Both groups have the same the same goals.
A good place to start is 1 gram of protein per pound of body weight.
Using myself as the example, at 147 pounds I am hitting 150-175 grams of protein per day.
When I dive deeper into my interview with my new client by reviewing a day of their eating, we learn their protein can be anywhere from 35-75 grams in a day.
Yup, eating protein but still grossly under what is necessary.
With this protein snapshot, I inform them they need to eat more.
You may see the RDA sets a lower level of protein intake to be .7g per pound of body weight, but this is the bare minimum to stay alive.
If you want to develop muscle, are over 45, and female you will need to need to aim higher than .70g. That is 1g-1.2g protein/pound.
Keep in mind that protein intake is not just to build muscle, but it is also essential for other body functions as well. For example, our immune system needs amino acids, sourced from food intake. If there is not sufficient amino acids for immune function, the body will source from the skeletal muscle (all muscle in your body that is not your heart) by breaking the muscle down to get those required amino acids the immune system needs.
No one wants this!
What to do?
First step is to know how much protein you are eating. I encourage people to do this by using a tracking app to get a picture of current protein intake.
Next, do the math, 1g protein/pound body weight. Easy enough.
Do the numbers match? If not, start to make a gradual shift to increase protein. Start small, and simple. An extra ounce of salmon. A few almonds for a snack. Add extra egg whites to eggs. Include Greek yogurt. Find a protein powder to drink or mix into oatmeal.
You get the idea.
Most women, including myself, find it can be a challenge, so I add a whey protein drink each day as my mid-morning snack.
This food shift marries well when also gradually adding in strength training. While increasing protein intake, creating new eating habits, and also making space to lift weights the muscles adapt by getting stronger
The key take away: if you want to be stronger in your body, optimal protein consumption is necessary to recover from the exercise. The body needs the material to build the muscle back stronger, and it adapts only with sufficient food, rest and recovery.
Here is an example of ~150g protein in a day for an omnivore:
BF: ¾ c Greek yogurt (16g) + (Isopure) whey protein (25) + berries = 41g
Snack: 2 eggs scrambled (12g) + 2 egg whites (10) + pesto sauce (2.5 g)= 24.5g
L: 4oz ground taco turkey (22g), beans (4g), salsa, corn muffin (3g) + ¼ c cottage cheese (7g) = 36g
Snack: (Chike)Whey protein drink 20g = 20g
D: 4oz salmon (28g) + 1 c sweet potato (5g) = 33g
Total protein ~ 154.5 g
Here is an example of ~150g protein Plant based:
BF: ½ block Tofu scramble (20g) + 1 Ezekiel English muffin (10g) w nut butter (6g) = 36g
Snack: Vegan protein bar(~20g) = 20g
L: 2oz Chorizo Seitan (34g) + ¼ c beans (3.5g) + salsa +1/4c brown rice (2g) = 39g
Snack: 1 c edamame (17g) = 17g
Dinner: 4 oz tempeh (21g)+ 1 cup quinoa (4g) + veggies = 25g
Evening topper: Chike Plant protein smoothie (20g) = 20g
Total protein ~ 157
Spread your eating over the day, eating about every 3-4 hours. Get on an eating schedule eating whether you are hungry or not.
Get yourself through the day in a fed state eating sufficient protein, stay consistent, see how you feel after a few months.
I’d love to hear back from you or join me at the Lincoln library April 15th at 12:30 pm to dive deeper into how to stay forever strong!