Stop Gambling With Your Results. Create A Personal Protein Plan.
Over the years as a trainer I’ve heard all kinds of ridiculous claims regarding the amount of protein needed to build muscle.
Although the obsession with protein intake is a bit over done, protein is necessary for the body to function properly, especially when the body is repairing from a strenuous workout.
When deciding how much protein to consume you should account for four factors:
- Weight
- Activity Level
- Age
- Pregnancy Status
Using these factors to reach a customized protein intake recommendation is better than using percentages to determine macro-nutrient splits (Protein, Fat, and Carbs).
Some fitness gurus recommend dividing up your calorie intakes with percentages, “Eat 50% Carbohydrates, 30% Fat, and 20% Protein”.
However, basing a person’s nutrition on arbitrary percentages is not an adequate recommendation. It’s a one-size-fits-all formula.
A percentage split is no better than guessing.
For Example: With a weight of 170 lbs and a goal weight of 135 lbs, a good calorie target would be 1700-1800 calories a day. Following the one-size-fits-all formula of 20% protein results in only 85-90 grams of protein a day.
In this example the percentage recommendation is potentially short by 30-45 grams depending on the four factors listed above: weight, activity level, age, and pregnancy status.
Inappropriate recommendations could have consequences.
Too low of a protein intake would delay recovery times between workouts, inhibit protein synthesis (muscle building).
Too high of a protein intake creates an unbalanced diet, which can have a variety of effects.
So how much should you consume?
If you leave a comment below with your weight, activity level, sex, age, and pregnancy status. We’ll get you an answer within 24 hours.
Nutrition plays a huge role in your health, so don’t let proper nutrition be a guessing game. The wrong choices can destroy your chances of having success.
