Whether it is shakes, bars, powders, or breakfast cereal, protein seems to be advertised as an extra special macronutrient. And it is important, although maybe not to the extent that they would like you to believe. Ever consider a high protein diet? I wouldn’t recommend it. Excessive levels of protein (think 200-400 grams per day) may exceed the liver’s capacity to handle. This could lead to serious complications including high ammonia levels, nausea, diarrhea, and even death.
Like most nutrients, there is not a blanket recommendation that fits everyone. For example, pregnant or lactating women need more than the average woman. Strength and power athletes need more than endurance athletes, and both of these categories need more than the average gym-goer or couch potato. The recommended daily allowance (RDA) for protein is .8 grams per kilogram of body weight. Note that is kilograms, not pounds. So your 200 pound man only needs around 73 grams of protein per day. To get your number, take your weight in pounds divided by 2.2, which gives you weight in kilograms. Multiply this number by .8 and you’ll get the daily protein requirement. Protein requirements for pregnant or breastfeeding women are just slightly higher at 1.1 or 1.3 grams of protein per kilogram, respectively.
Even if you consistently hit the gym several times per week, there is no reason to start gulping down these rich shakes. If you are an endurance athlete, such as a marathon runner, you need a little bit more; 1.2 to 1.4 g/kg a day. Strength and power athletes need slightly more at 1.2 to 1.7 g/kg a day. If the same 200-pound man were a power athlete, he still would need only 155 grams a daily. As a group fitness instructor at a local gym, I see protein shakes, bars, and powders around every corner. What most people don’t realize is that it is extremely easy to get the recommended amount from a typical American diet, and most people do.
Unlike glycogen (storage form of sugar) and fat, our bodies don’t store protein. For this reason, it is important to consume protein throughout the day and not in one sitting. One of the best things about protein is it helps keep you full. I typically try to include some kind of protein with each meal and snack. This doesn’t mean you need to have a shake 6 times a day, however. It could be as simple as eggs for breakfast, a turkey sandwich for lunch, and lean beef, pork, or fish for dinner. For snacks, I like almonds, yogurt, or string cheese to help keep me satisfied throughout the day. It’s a little more difficult for vegetarians to get adequate amounts, but not impossible. The key is to make sure the proteins are complete. The term “complete protein” simply refers to the fact that the food contains all essential amino acids. Animal products, like meat, eggs, and yogurt are all complete proteins. Rice and beans alone are incomplete, but if you eat them together, they make a complete protein. There are also some seeds and grains that are considered a complete protein alone.
Original post date: January, 2017. Revised: February, 2019.
Discharge data from US emergency rooms have shown an increase in walking pneumonia among all age groups this year. The increase was highest among children ages 2 to 4, and prompted an alert from the Centers for Disease Control.
Read More
Is it considered abnormal to have discomfort as your bladder empties, or to have difficulty emptying completely? Let our experts help.
Read More
Working with a Urologist to fully evaluate the function of your bladder and pelvic floor can help to determine the cause of your symptoms and bladder issues.
Read MoreWhen you need local health information from a trusted source, turn to the CHI Health Better You eNewsletter.