Why do we need protein? In simple terms, protein tells our muscles to grow while also serving as the building blocks for muscle growth. We need to eat these amino acids (building blocks of protein) since our body can’t make them all on its own. Ultimately, protein is the key to growing muscle.
Finding the proper protein intake may be easier than it seems. With multiple sources saying a variety of different answers on how to determine your protein intake, it’s understandable if it seems difficult to find. Here’s a simplified guide to help you find your proper protein intake!
How much protein do I need?
Everybody is different, but the steps to finding out how much protein is the same:
- The recommended daily allowance (RDA) of protein is .36 grams per pound of body weight. This is a broad recommendation that is true for most younger adults, however more physically active adults require more protein to see muscle growth.
- Research finds that the RDA for protein intake is .59 grams to 1 gram of protein per pound of body weight for physically active adults. You could be working a job that requires you to be on your feet all day, you could be an experienced weight trainer or athlete, etc. If this applies to you, then it’s recommended that you consume within this range of protein.
- The general idea is to add more protein to your diet the more physically active you are; however, overloading on protein to “bulk up” is not recommended. Try to stay within the .36 – .59 grams a day range! As always, remember that protein intake is best paired with a diet high in whole, natural foods and an active lifestyle!
Written by GUADS Summer intern Carla with contributions from www.artofmanliness.com