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The Big Protein Debate

If you’re involved in physical fitness, you already know that protein is essential.  Without it, you couldn’t hope to function at your highest level, and your muscles would suffer.  However, there has been a raging debate as to how much protein most individual athletes need.

First, let’s define what this article considers to be “average” athletes.  In this document, we’re referring to recreational physical fitness “buffs”.  This includes bodybuilders who only dabble with the sport and runners who train for half-marathons but without the expectation of winning the purse.  It doesn’t include Olympians or others whose protein needs may be unusually high, especially for short time periods.

Secondly, remember that all the recommendations are for healthy adults.  Those with some medical problems (such as poor kidney or liver function) might have to eat a low protein diet plan because their bodies cannot cope with an overabundance of protein.

That being said… How much protein is enough?  Most advice suggests that the average athletically involved adult eat about 0.8 grams of protein per pound of body weight.  For a 200 pound man, that would equal 160 grams per day; similarly, a 150 pound woman would need about 120 grams. 

However, many scientists and physicians recommend that recreational athletes consider eating a larger portion of protein, such as 1.0 grams per pound.  Additionally, there is a movement among coaches and trainers that recommends a higher figure; so what’s an athlete to do?

Before doing anything, consider this:  Are you eating the bare minimum of protein each day?  So often, we worry about what the maximum level is, but we hardly come close to the minimum. 

If you’re not eating foods that are high in protein, such as lean meats and poultry, soy products, some dairy items, and seafood, you might not even be scratching the surface.  Therefore, aim for the 0.8 mg/day/pound suggestion before worrying about going any higher.

On the other hand, if you’re getting your 0.8/mg/day/pound of protein, it might be appropriate for you to up the proverbial ante.  However, you’ll want to first discuss your concerns with your family physician.  When you overload on protein, it can cause some health problems such as a constipation or other stomach and intestinal concerns; these might interfere with your general life enjoyment.

Above all else, make sure that you note how you feel when you start playing around with your protein intake.  Keep a food diary and include notes on your health.  If you start feeling uncomfortable after increasing your protein, ease back a bit.  Don’t be afraid to listen to your body; it can often be one of the most trusted means of determining the right protein level for you.

SOURCE:
http://huhs.harvard.edu/ClinicalServices/NutritionKnowHow/Protein.htm

blog.freeradicalfederation.com/archive/2006/11/09/DietaryProteinRecommendations.aspx

{ 05:12, Friday, November 10, 2006 } { Posted by Anonymous }

Anyone considering upping their protein intake should first read The China Study book, or the scientific research behind it. I commented on the protein intake question on my blog here:
http://blog.freeradicalfederation.com/archive/2006/11/09/DietaryProteinRecommendations.aspx

Bottom line: Make sure you do not consume too much protein.