How much protein do you really need? Is it true that your body can only absorb 30-40 grams of protein at a time? Should you have more before or after your workout? These are very popular questions in gyms, since it is a fact that your body needs protein to build and repair muscle tissue.
It’s the nutrient that is most commonly associated with weight training, yet it’s also one of the most misunderstood!
At its simplest, your body has a baseline protein requirement that depends on two main factors: lean body mass (muscle) and activity (type and amount). In other words, protein intake is a pretty individual concern. The more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent and the longer the activity you perform, the more protein you need.
Most adults require 0.8 grams of protein for each kilogram of body weight per day. For example, a 200-pound male needs 73 grams of protein per day. Endurance athletes and those who regularly perform strength training activities require more protein.
It has become a very common practice for athletes to take supplemental protein and for trainers to recommend that individuals take protein supplements. However, Americans typically consume more than their recommended dietary allowance.
What happens when you eat more than you need? Excess protein above your energy needs will only increase your calorie intake and lead to fat gain, not muscle.
The truth is that no one NEEDS to take supplements. It is better to try to consume your protein intake from whole foods rather than shakes or powders. If you can get enough protein and get it when your body needs it, there’s no need to supplement it. Food sources of protein are absolutely fine and you can build and support muscle with them.
But here’s a big “BUT!”
Food sources are good for daily protein requirements BUT you SHOULD supplement with protein if you’re not able to get enough quality protein in your diet WHEN your body needs it, for example, after a long, hard workout. Supplements are an easy way to make sure your body has the easily digestible protein it needs after strength training.
Here’s one more “But!”
Cheap supplements aren’t good, and GOOD supplements aren’t cheap. So having fine quality supplements are critical. Should clubs be in the business of recommending and selling protein supplements?
If clubs are going to sell and promote protein supplements, they need to vet them very carefully for several reasons.
Some contain significant allergens, such as dairy derivatives. Some have questionable efficacy in terms of formula and ingredient sources. And the FDA does not regulate supplements, as a whole, so they don’t always contain what they say nor do what they claim.
So do you really need 30-40 grams of protein at one time? Maybe yes and maybe no. The best answer depends on what YOUR body needs. Questions?
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
