With the advent of so many high-protein diets, nutritionists and fitness enthusiasts were quick to question the actual requirements of the human body. The protein requirement per day depends on a lot of factors like your age, gender, and level of fitness. It is important to know how much you really need and where to draw the line, whether the consumption is through natural sources or supplements like plant based protein supplements.
Factors That Determine Your Protein Intake
Calculating protein requirements depends on various factors. Although there are certain standard quantities that are accepted by most experts, you must consider the following factors before planning your diet or using supplements like bGREEN 100% Vegan Protein Powder:
Gender: The daily protein requirements for male are drastically different from that of a female. The reason for this is that men have larger muscle mass and therefore the protein benefits are quite different.
Age: There is a change in protein requirements by age. This, again, is owed to the overall muscle mass. As you age, you tend to lose muscle quickly. You may not be able to consume several natural protein-rich foods because they are difficult to digest or because of any medication that you are consuming. There are benefits of protein powder if you calculate the dosage carefully and use the right type of product.
Fitness level: If you are physically active, then your protein requirements are higher because your body uses up more amino acids to support these activities. In this case, there are many protein benefits like faster muscle recovery and improvement in muscle volume.
Health status: If you have any health issues that can cause difficulty in digesting or assimilating proteins, carefully calculating protein requirements is a must. If you are breastfeeding, pregnant, have underlying health issues, or currently consume any medication, you must consult an expert before you include any additional protein sources in your regular diet.
Endurance Athletes Versus Sedentary Adults
Of all the factors mentioned above, the benefits of protein powder are normally associated with athletic individuals. Why does the protein requirement per day change based on your fitness and activity levels?
Let us explore the reasons and understand how to determine the exact amount of protein required per day.
Individuals who do not pursue physical activity regularly are classified as sedentary adults. According to the American College of Sports Medicine, the daily protein requirement for male and female is approximately 0.8g for every kilo of bodyweight. However, more recent studies show that you may consume up to 1 kilo of protein per kilo of bodyweight to enjoy various protein benefits.
While we normally expect the protein requirements per day to be higher for endurance athletes, the truth is that it depends upon their level of training. For novices and beginners, the protein needed per day is similar to that of sedentary adults. However, for those at higher levels of training, the amount varies between 1.5- 2 kilos of protein per kilo of body weight.
Now let us understand why the protein requirement per day is higher for endurance athletes.
Muscle recovery: When you train or carry out excessive physical activity, the muscles experience wear and tear. If they do not get adequate nutrients to repair themselves, it leads to stiffness and soreness. It can even lead to the use of structural amino acids for recovery, leading to muscle loss. The protein benefits for endurance athletes include faster recovery and better muscle synthesis.
Higher muscle mass: As you work out, the muscle mass in your body increases when you have adequate nutritional intake. The more your muscle mass increases, the higher is your protein requirement per day.
Performance boost: The amino acid metabolism increases when you start to train more vigorously. This is because the amino acid is used up as fuel for your physical activity. Needless to say, when you are an endurance athlete, you need to increase your protein intake in comparison to a sedentary adult. This not only boosts performance but also prevents any chances of catabolic muscle loss.
Better fat metabolism: Endurance athletes need to cut down on the fat content in their body and increase the amount of lean muscles. This is one of the many protein benefits because it boosts calorie consumption. Protein is harder to digest and requires your digestive system to work harder, using up more calories. Protein also keeps you fuller for longer, reducing the need to consume food that is rich in sugar or fat.
Risks of Consuming Excess Protein
While there are no proven risks of consuming more than the protein requirements by age, gender, or fitness levels, it is always recommended that you remain cautious. There are two speculated issues with excessive protein consumption. It may put excessive pressure on your kidneys.
Additionally, the protein that is not required for the body is stored as glucose or fat. This can prevent you from reaching your fitness goals. So it is important to learn about the exact protein requirement per day through reliable sources like nutritionists.