I overheard someone saying the other day that “we don’t actually need that much dietary protein and our bodies will synthesize what we need”. This isn’t entirely accurate, and I want to clear up some questions about how much protein our bodies actually need to prevent deficiency and how much we need for optimal performance and muscle synthesis.
First, to address the “our bodies synthesize the protein we need” statement; this is only half true. Our bodies DO make nonessential amino acids like alanine, asparagine, aspartic acid, glutamic acid, proline and serine. Our bodies DO NOT make essential amino acids (like histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) so these must come from our diet. There are also some amino acids (arginine, cysteine, glutamine, and tyrosine) that can be synthesized only when we are in optimal health, otherwise we must get these from our diet as well.
In response to the “we don’t actually need that much dietary protein” statement, let’s take a look at the ACSM (American College of Sports Medicine) recommendation. The ACSM recommends 0.8 grams protein per kilogram body weight to avoid protein deficiency for sedentary, otherwise healthy adults. For athletes however, the recommendation is 1.2-2.0 grams protein per kilogram body weight. There are 2.2 pounds per 1 kilogram, so a 150 pound athlete would need roughly 82-136 grams of protein for optimal muscle synthesis, recovery, and enzyme production. Specific athletes, such as physique competitors or bodybuilders generally push protein intake to 2.2 grams per kilogram, or 1 gram per pound body weight.
Adequate amounts of protein are not only important for athletic performance and muscle synthesis, they are also vital for satiety, weight management, optimal metabolic function, hormone regulation, and immune function. Different sources of protein (animal vs plant based) will provide different essential amino acids, so I recommend getting protein from a variety of sources. One thing to consider is that plant based sources of protein (soy, legumes, grains) are also higher in carbohydrates than their animal protein counterparts which is something to consider when tracking macronutrients.
Timing of protein intake is also important. The body synthesizes protein for up to 48 hours after exercise, so I recommend 10-20 grams of protein within two hours post-workout. For satiety purposes, I recommend dividing your targeted protein intake by the number of meals you typically eat, and getting a steady amount of protein throughout the day.
As you can see, protein intake is dependent on your age, activity level, disease state, goals and dietary habits. Protein is essential for optimal performance, but everyone has different needs, so use these guidelines for your specific situation. If you are feeling like it is impossible to meet your protein goal, try dialing it back to the lower end of the recommendation; 1.2g per kilogram for athletes, or 0.8g per kilogram if you are more sedentary. Nutrition isn’t exact; there are many variables, so play with this for a few weeks, record how you feel, and LIVE WELL.
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