Increasing Protein Intake Essential for Fitness Enthusiasts: Learn the Required Amounts
For individuals engaged in weight lifting or endurance sports, understanding the recommended protein intake is crucial for supporting muscle growth, repair, and recovery.
Weight Lifting
For serious weight lifters, the recommended daily protein intake is generally between 1.6 to 2.2 grams per kilogram of body weight. This equates to approximately 112g to 154g of protein daily for a person weighing 70 kg. This increased protein intake is essential to support muscle growth and recovery[1].
Endurance Sports
For those training for a marathon or engaged in endurance sports, the protein recommendation varies but typically ranges from 1.0 to 1.5 grams per kilogram of body weight. Recreational endurance athletes may start at 1.0 g/kg, while serious competitors often increase to around 1.5 g/kg. Some elite endurance athletes under heavy training loads have benefited from intakes as high as 3.0 g/kg, although this is more exceptional rather than standard advice[2].
Protein intake should be spread throughout the day in doses of about 20 grams every 3 hours to maximize muscle repair and remodeling effectiveness[4]. Leucine-rich and complete protein sources such as poultry, fish, lean meats, eggs, soy, and low-fat dairy are optimal choices, especially post-exercise to promote recovery[4].
Key Points
- The traditional RDA of 0.8 g/kg is the minimum to prevent deficiency and muscle loss but is insufficient for active individuals. A range of 1.4-2.0 g/kg is more appropriate for most exercising people, with higher amounts (2.3-3.1 g/kg) needed during dieting, intermittent fasting, illness, or aging alongside activity[3].
- The American College of Sports Medicine supports intake around these ranges, emphasizing adjustments according to training intensity and energy needs[5].
Summary
| Activity Type | Recommended Protein Intake (g/kg/day) | |------------------------------|---------------------------------------| | Serious weight lifting | 1.6 – 2.2 | | Recreational endurance athletes | ~1.0 | | Serious endurance competitors | 1.5 – 3.0 (exceptional cases up to 3.0)| | General active individuals | 1.4 – 2.0 |
Protein supplements like shakes can be helpful in certain situations, such as post-workout when one won't have time to eat for hours, but they are not necessary to meet workout goals. Salmon, pasture-raised eggs, kefir or Greek yogurt, chicken, and beef are key protein sources for muscle growth.
It's important to note that people who exercise regularly have higher protein needs than average. High-protein diets may lack dietary fats, fruits, and vegetables, which are important for their vitamins and minerals. Timing protein intake is crucial for muscle growth, with protein being consumed three to five times a day. Proteins with omega-3s and vitamin D are beneficial for maximizing anabolic potential and signaling muscle protein synthesis.
Foam rolling and using massage guns are common practices during workouts. Consuming excess protein beyond one's needs provides no additional benefit. Sarah Gilbert, a sports dietitian, states that most Americans already get more protein than needed[6]. Protein shakes are often sold in gym lobbies after workouts. The US recommended daily allowance for protein is approximately 70 grams for a 195-pound person[7]. Leucine-rich proteins are best for muscle growth as they signal and drive protein synthesis.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5661319/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6373665/ [3] https://academic.oup.com/ajcn/article/81/5/131S/4698838 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976869/ [5] https://journals.humankinetics.com/view/journals/jsc/27/4/article-p739.xml [6] https://www.eatright.org/food/nutrition/protein/protein-101 [7] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/protein-intake/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676769/
- In addition to weight lifting and endurance sports, individuals interested in health-and-wellness may find it beneficial to incorporate fitness-and-exercise routines, as regular exercise often increases protein needs.
- For those focusing on fashion, choosing clothing with a sporty style could be appropriate, as exercise clothing often provides comfort and functionality during workouts.
- After a strenuous workout, shopping for wellness supplements like protein powders might be a suitable choice, as these supplements can help meet increased protein requirements.
- Lastly, it's essential not to overlook the importance of science in understanding the benefits of various protein sources, as some proteins, like those rich in leucine, have been shown to support muscle growth and recovery, whether you're pursuing a sport or engaging in everyday fitness-and-exercise.
