How much protein do you need every day? The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top- shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that we’re eating too much protein. The Recommended Dietary Allowance (RDA) for protein is a modest 0. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. To determine your RDA for protein, you can multiply your weight in pounds by 0. For a 5. 0- year- old woman who weighs 1. But use of the RDA to set daily protein targets has actually caused a lot of confusion. Lose Weight and Learn how to Make the Lifestyle Changes Needed to Sustain Your Results After Dieting Discover What Dieters are Saying about the Ideal Protein Phenomena. A "Protein Summit" held in Washington, D.C., suggests getting 15% to 25% of daily calories from protein. Reference Values for Nutrition Labeling (Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age). ![]() Monitor your diet in these ways: Eat a healthy, nutrient-packed diet. Watch your calories daily and try to keep them in your recommended range. Calorie Calculator: Calculates your daily caloric needs using body weight, height, age, gender, and exercise level. Also suggests calorie zig-zag plan. Find calorie and nutrition information for Ideal Protein foods, including popular items and new products. Treatment of Diabetes: The Diabetic Diet There are several aspects in the treatment of diabetes, each one with a very important role. The summit was organized and sponsored by beef, egg, and other animal- based food industry groups, but it also generated a set of scientific reports that were independently published a special supplement to the June issue of the American. Journal of Clinical Nutrition (AJCN). Protein: Is more better? For a relatively active adult, eating enough protein to meet the RDA would supply as little as 1. In comparison, the average American consumes around 1. The Protein Summit reports in AJCN argue that 1. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat- burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do. Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 1. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 1. What should you do? Research on the optimal amount of protein to eat for good health is ongoing, and is far from settled. The value of high- protein diets for weight loss or cardiovascular health, for example, remains controversial. Before you start packing in more protein, there are a few important things to consider. For one, don’t read “get more protein” as “eat more meat.” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high- quality protein, but so can many plant foods — including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some good sources of protein. It’s also important to consider the protein “package” — the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients. One more thing: if you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low- quality refined carbohydrates, like white bread and sweets, is a healthy choice — though how healthy the choice is also depends on the total protein package.“If you are not eating much fish and you want to increase that — yes, that might improve the overall nutrient profile that would subsequently improve your health,” says registered dietitian Kathy Mc. Manus, director of the Department of Nutrition at Harvard- affiliated Brigham and Women’s Hospital. Some studies support it, some studies don’t.”Good sources of protein. Food. Protein (grams)3 ounces tuna, salmon, haddock, or trout. Greek yogurt. 17. Daily Protein Requirement. Your daily protein requirement is affected by several factors: Activity level: the more active you are, the more protein you can eat. This is especially true of resistance type exercise such as weight lifting. Essential protein intake: Nine of the 2. Your gender and basic build: In general, men need more protein than women, and more muscular people also require more protein to maintain lean body mass. The official recommended daily allowance (RDA) for protein intake is set at . This figure represents the minimum intake needed to maintain health. The protein requirements for those who are looking to optimize health, who are sick, injured or on a very low carb diet may be different. A person's protein requirements are constant no matter how many calories he or she eats each day because the amount of protein needed is a function of a person’s lean body mass (LBM) or on total ideal body weight if LBM is not known. Calculating protein needs should be based on maintaining positive nitrogen balance. Amino acids contain nitrogen. The protein we eat gets metabolized into amino acids for use in building new muscle and other tissues. When the amount of nitrogen excreted is less than the amount of nitrogen in the food we ate, we can say that we are in positive nitrogen balance and it means we took in enough protein to build new tissues. If we don’t eat enough protein, then we get into a negative nitrogen balance. This is especially true if we don’t eat enough protein during weight loss, or if we participate in daily intense exercise. Several highly respected authorities on protein and ketogenic diets have very different opinions on this subject. I've summarized their positions as I interpret them below: Dr. Donald Layman. Dr. Donald Layman, a former nutrition professor and research scientist at the University of Illinois has been specifically researching the effects of dietary protein on human health for three decades. Layman’s studies have indicated that optimal amounts of dietary protein play important roles in protein synthesis, cell signaling, hunger and satiety, metabolic temperature regulation and blood sugar regulation. These metabolic pathways are triggered by and dependent upon optimal amounts of protein intake and in particular, the amount of leucine, a branched chain amino acid. Layman and his team provide guidelines about the importance of a daily protein requirement for adults based on per- meal consumption rather than daily totals: On a daily basis, Dr. Layman says that the total daily amount of protein eaten is not as important as ensuring that you get at least 3. This increase in protein synthesis and mitochondrial proliferation then increases thermogenesis (calorie burning). In fact, Dr. Layman says the energy expenditure of muscles involved in protein synthesis is greater than the expenditure when the muscle is doing intense exercise. The protein is then wasted as simple calories. It gets converted to glucose or fat. For those with safety concerns, Dr. Layman’s research shows that consuming protein levels of up to 2. He has found in his research that most adults can’t eat more than that each day because of satiety issues. Think of attempting to eat a 2 inch thick steak the size of a 1. Eating large amounts all at once is not good, and much of the excess is lost, while at meals with low protein, you get no benefit. What about protein’s effect on blood sugar and insulin? Layman said his research shows that protein, and even branched chain amino acids (leucine, isoleucine and valine) cause a much lower insulin response than that of glucose from carbs. You get both a Phase 1 and Phase 2 response combined. Here’s a video of Dr. Layman discussing the research findings discussed above and his thoughts on a meal based daily protein requirement: Dr. Ron Rosedale. Dr. Ron Rosedale, a pioneer in leptin research, advocates for a daily protein requirement which is lower than recommended by other experts. He discusses his reasoning here. Rosedale associates higher protein intakes with higher blood sugar and says the triggering of the m. TOR metabolic pathway and thermogenesis has detrimental effects which translate into a decrease in longevity. Dr. Rosedale recommends that protein intake equal 1 g/kg of ideal body weight minus 1. So for instance, if your ideal body weight is 1. Divide 1. 50 pounds by 2. Multiply 6. 8 x 1 = 6. Now subtract 1. 0%. Multiply 6. 8 x 1. Lyle Mc. Donald. Lyle Mc. Donald, in his book The Ketogenic Dietexplains that because of the metabolic adaptations which happen as the time spent on a ketogenic diet increases, the daily protein requirement is higher during the first three weeks on the diet than it is once the body has adapted through ketosis. His calculations are based on what studies have shown about brain glucose requirements when carbohydrate or food intake is restricted. At the beginning of a ketogenic diet, the brain requires a larger amount of glucose. However, after 3 weeks on a ketogenic diet, the body has adapted to ketosis and the brain is using ketone bodies for fuel for the most part. Eating more protein resolves the issue for me. Jeff Volek, Dr. Eric Westman, and Dr. Steve Phinney. In contrast, Dr. Westman, Dr. Phinney and Dr. Volek recommend a higher protein intake. Their book . Remember to divide the total ounces by the number of meals you are eating. For instance, if your total daily protein requirement is 1. Here's a quick reference to help you figure out how to follow a daily protein requirement on a visual basis. An ounce of protein looks like: An ounce of meat or chicken usually contains about 7 grams of protein, and visually is about the size of a car key remote. A large egg contains about 6- 7 grams of protein. Fish contains about 7 grams of protein per ounce, and 3 ounces is about the size of a checkbook. An ounce of hard cheese can contain between 6 and 7 grams of protein, and is the size of four dice put together in a block. Other Sources of Information on Protein Requirements. There's an excellent blog post on the Ketotic. Jeff Volek on the individual variations in low carb diet implementation. Done with Daily Protein Requirement, back to Ketogenic Diet Plan. All of my books are available in electronic PDF, and now in paperback on Amazon!
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