Protein as it relates to working out:

Yesterday I talked about protein, what it’s made of, how it functions in the body. (Please see that post if you’re interested in the scientific side, because science dorks like me…we enjoy that stuff!) So now that you know the basics, here’s how protein relates to someone who’s exercising and looking to gain muscle.

Again, a common misconception about how protein builds muscles: more protein consumption must equal more muscles, right? Wrong. We wish it were that way, but the body isn’t built like that. In other words, you’re going to have to work for those muscles a little more, sorry.

It is true that if you’re working out and trying to build muscle, your protein needs increase…a little bit. Resistance training and endurance workouts can certainly deplete protein stores. So instead of the RDA’s recommended amount of 0.8g – 1.0g/kg, you should increase your intake to about 1.2g – 1.8g per kilogram of weight.

How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

If you’d rather calculate it as a percentage in calories, that’s also pretty easy to do. First, you’ll have to figure out how many calories you need on a daily basis. Find out your Basal Metabolic Rate, which you can do with this BMR calculator. Then, figure out your amount of daily activity and add it to your BMR. This is the amount of calories you need to maintain your weight.

After you’ve figured this out, you can multiply the percentage of protein you need in your diet. As discussed yesterday, generally speaking, this number is around 15% of your daily calories when not exercising, and can go up to 30% if you are an endurance athlete. So your percentage should depend on your age, activity level, fitness goals, body type, and metabolic rate. Then you can multiply that percentage times your total number of calories per day.

So either way, you’ve got at least an estimate of your needs.

Most athletes or people who engage in heavy exercise seem to think that they need to supplement their daily protein needs with shakes, pills, etc. This is unnecessary for those who consume a proper diet with variation, and contain milk, meat, and egg products. And contrary to popular belief, excess protein does not build muscles faster. There has never been any scientific study that has shown this to be the case.

Tomorrow, I’ll discuss popular protein based diets. Stay tuned! And as always, if you have any questions or comments, please email me at nadia.kelly@ymail.com. Thanks.

And please visit our website for Diversified Health and Fitness to find a great gym near you!