Protein is such an important part of  a healthy, balanced diet. But the amount of protein a person needs varies. And the source of protein is important as well. Most dietary guidelines recommend a 40/30/30 breakdown of carbohydrates/protein/fat.  So a 2,000 calorie a day diet would be 600 calories or 150 grams of protein.  But a 260 lb male bodybuilder will need more protein than a 115 lb female cyclist. And age matters too:

• Infants require about 10 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day. One important exception is pregnant or lactating women, when the recommended intake rises to 71 grams of protein a day. (Source: webmd.com)

But these numbers are minimum requirements for certain ages and are generalized to a mostly sedentary population. The way to figure out exactly how much you need is to first determine your lean body mass. Take your bodyweight, minus your bodyfat, this is your lean body mass.  A bodybuilder is going to need a lot more calories daily and therefore, more protein. But studies show that ingesting more than 30-40 grams per meal is wasted, the body simply can’t absorb it and it is eliminated.

As the low carb diet craze continues it is important to note that many carbs are good:  Whole grains are full of nutrition as is fruit and berries. Consume whole grains in moderation and earlier in the day for long term energy.  A piece of fruit is a great pre-workout snack. Avoid white bread, white rice or pasta and refined carbohydrates. If you wish to “cut carbs” do so carefully being sure to get the fuel and nutrition your body needs.

Generally speaking I recommend .5 grams of protein per pound of lean body mass for the average sedentary adult. The active person needs 1 gram, the serious athlete or bodybuilder needs 1.5.  Be sure to get your protein from a variety of healthy sources: lean meats, fish, poultry, beans and legumes, nuts, dairy and soy.

For more information on diet and nutrition contact a trainer at Club Sweat.

-Dan, Certified Personal Trainer