Q: How much protein should I be eating every day, especially if I’m working out regularly?
A: Opinions vary widely on the specific amount of protein to consume in a day. Most nutrition professionals would quote about 0.8 grams protein per kilogram body weight (about 54 grams for a person that weighs 150lbs), while some bodybuilding websites (and personal trainers I’m sad to admit) recommend upwards of 2 grams per kilogram. That means eating your bodyweight in protein every day!
One of the big names in high-protein diets that comes to mind, of course, is Atkins. Dr. Robert Atkins’ philosophy (or at least the profit-driven marketing version of his philosophy) was high-protein, high-fat, and low (almost no) carbohydrates. His plan has been revised (some) in recent years, but in my opinion strict control of ALL carbohydrates is unnecessary and unhealthy. Beyond that, the liberal use of high-calorie protein choices like cheeses, dairy, and red meat can be a dangerous combination if you don’t watch your portion sizes – a huge problem area for many Americans given the unrealistic portions served to us at restaurants (insert obvious company names here). This is especially true for those of us with risk factors and/or a family history of heart disease (yes, me included…).
The truth is there is no place in the body to store excess protein like there is for fat (we all know about fat cells) and glucose (both in the liver and in muscle cells). Once our body metabolizes its protein needs for the day, any extra protein we consume is automatically transformed into fat for energy storage – the same way bread, butter, and chocolate cake are stored. When you take in a large amount of calories in a day, it no longer matters what type of food they’re from or how healthy the source is… a calorie is a calorie, and they all go to your hips (or waist, or arms… you get the idea).
I recommend my clients consume anywhere between 15-20% protein daily. Your caloric intake can vary widely depending on your age, gender, activity, and fitness goals, but someone aiming for a calorie intake around 1500 per day would aim to take in 56-75 grams of protein per day. (Please see a registered dietitian for an exact calorie and protein prescription; this is just an example.)
One whole egg, two egg whites, one ounce of low-fat cheese, 1/3 cup low-fat cottage cheese, one ounce of chicken or beef, and one and a half ounces of fish all contain approximately 7 grams of protein. If you shoot for 3oz of chicken at dinner, you’ve already met a third of your protein requirements for the day! I try to consume protein with everything I eat – not only does that ensure I get enough protein, but it also helps balance my carbohydrates and slow their digestion (remember the carbohydrate and insulin connection).
Regardless of how you eat it, the bottom line with protein should be lean – egg whites, low-fat cheeses and dairy products, chicken, fish, lean red meat in moderation. Remember some fat is good, but it carries more than its share of calories and, unfortunately, a lot of protein comes with fat in tow. I know I don’t need those extra calories hanging onto my hips for the next 20 years! Eat smart, combine lean protein with fresh fruits, vegetables, and whole grains, and you’ll see the difference eating protein can make towards your fitness goals!
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