Protein

In my last post, I discussed the role of supplements and how they should rarely be the focus of a nutrition plan. To review, most peoples' priority should be balancing calories. Only after they can manage calorie balance should they narrow in on macronutrients, micronutrients, nutrient timing, and supplements – in that order. Supplements are often unnecessary, and their need can be eliminated by eating a well-balanced diet rich with nutrient-dense foods. However, protein powders are often a focus in fitness and athletics communities.

How much protein do I need?

The Institute of Medicine's Dietary Reference Intakes: Essential Guide to Nutrient Requirements (commonly known as DRI) suggests that protein should account for 10-35% of calories consumed. In the typical 2,000 calorie diet, this would equate to 200-700 calories from protein (50-175 grams of protein. With that wide of a range, it's no wonder people get confused. Luckily, there are a few simpler calculations you can use. Michigan State University suggests that active people should consume 1.2-2.0 grams of protein per kilogram of bodyweight (.5-.9 grams of protein per pound). Accordingly, a 185-pound (84kg) person should consume ~100-170 grams of protein. Slightly more accurate. To further narrow down this range, just slide along that suggested scale according to how much physical activity you do. If you are very physically active 7 days a week, use 2.0 grams/kg of bodyweight. If you are only active twice a week at a moderate intensity, it's likely acceptable to use 1.2 grams/kg as your target. That same 185-pound person who is very active should consume ~170 grams of protein per day (2.0g*84kg or .9g*185lb). The 185 moderately active individual should aim to eat ~100 grams of protein per day (1.2g*84kg or .5g*185lb).

When should I eat the protein?

Going back to the muscle and strength nutrition pyramid from my last post, remember that nutrient timing is less important than adequate nutrient consumption. In other words, it is more important to eat enough protein than eating it at the precise right time. That being said, for those of you who are ready to take your nutrition to the next step, there is a concept called the anabolic window that suggests the best time to eat protein is within 30 minutes of exercise. This theory once held a lot of merit but has been challenged lately. Again, it is splitting hairs because the more important piece is eating enough protein rather than when to eat it. For a full summary of the latest research, here is a research summary provided by the Journal of the International Society of Sports Nutrition (warning: it gets very nerdy and scientific).

Do I need to use protein powder?

No. In fact, protein is better absorbed by the body when it is consumed via whole foods than in a protein shake. However, some people struggle to eat the recommended amount of protein because they feel full or lose appetite. For those people, protein shakes can help by being less filling than a full meal – in which case some protein is better than none. Again, this is SUPPLEMENTAL protein meant to add to the protein consumed through foods. Here is a great list of high-protein foods that includes numbers for you to compare. This especially true for elite athletes who need to consume massive amounts of protein but are already bloated because they are eating up to 5 meals per day.

Nutrition can be confusing and stressful. Many people struggle with small daily choices that lead to health problems such as overweight, obesity, diabetes, and heart disease. Protein is just one small piece of the nutrition puzzle. But after focusing on balancing your calories and setting your macronutrient goals, you will be well on your way to eating a healthy diet.