Mo Protein, Mo Problems?
WE hope you’re enjoying the Green Glow Podcast so far! The protein podcast was a labor of love and we hope you feel like you have a better understanding of the role protein has in the body. To know your protein needs, follow this guide written by Lauren Plunkett RDN LD CDCES.
General Protein Guidelines (daily)
3–18 years: 0.9–1.0 g/kg 18–50 years: 0.8 g/kg 50+ years: 1.0 g/kg
Calculate Your Specific Protein Needs
Using a calculator, type in your desired healthy body weight in pounds; this could be your current weight, your goal weight after losing body fat, or your goal weight after gaining muscle.
Divide this number by 2.2 to find your weight in kilograms.
Multiplying your weight in kilos by the recommended number that most closely describes your activity level.
Protein Needs Based on Activity Level
● 1.0 g/kg/day is a healthy baseline for a moderately active person doing low-impact cardio such as walking daily, short-distance cycling, basic yard work, or a part-time job on foot.
● 1.1–1.2 g/kg/day is for a person who is intentionally active four to six hours per week. This might look like (1) one hour of cardio three to four times per week with light weight training; (2) thirty minutes of high-rep, low-weight training two to three times per week plus an active job on foot most of the day; (3) taking one to two intense classes per week, such as boot camp, TRX, or indoor cycling, plus additional body weight exercises.
● 1.3–1.4 g/kg/day is for an athlete in regular high-level training. This could be an explosive-power athlete focused on aerobic or anaerobic gains and proper recovery. Examples: long-distance cycling, martial arts, speed skating, gymnastics, wrestling, or boxing.
● 1.5–1.8 g/kg/day is for an athlete in regular high-level training with increased intensity or hours of training. This could be an explosive-power athlete focused on aerobic or anaerobic gains and proper recovery. Examples: weight lifting, martial arts, speed skating, rowing, gymnastics, wrestling, swimming, or boxing.
● 1.8–2.0 g/kg/day is for high-level training that is perhaps temporary in intensity. For example, heavy weight lifting and training ten or more hours per week, focusing on major muscle building for competition purposes or part of athletic training for sports performance.
Research does not support any benefit from exceeding 2.0 g/kg/day, as this may negatively impact muscle gains, recovery, and consistency, due to dehydration.
Nancy Clark’s Sports Nutrition Guidebook: https://nancyclarkrd.com/books/
Check out this MUST SEE video from the incomparable researcher, Dr. Christopher Gardner, Nutrition Scientist and Professor of Medicine at Stanford: Why You Can Stop Stressing About Protein.
Learn more about the projected changes to the U.S. Dietary Guidelines for Americans from our friends at the Physician’s Committee.