Are You Getting Enough Protein?Jul 30, 2021
By: Chad Burnham, DPT, FAFS, CSCS
Increase Your Protein…Time To Get Wheysted!
For all of you that know us here at ProForm PT, you know that we love our protein. This is another one of those myths that we shouldn’t eat too much protein, or that too much protein can be harmful to our bodies.
Protein is one of the most important macronutrients, yet most people do not get enough of it! So how much protein should we be getting?
The current recommended dietary allowance (RDA) is 0.8 g/kg bodyweight. We just want to be clear and advise you that the RDA is a recommendation for minimum intake and should only be used as a starting point. Current research actually shows that Americans overall are pretty close to this (average 1.0 g/kg), but this still is not great. We consider the RDA to be like a safety net when it comes to protein. If you are consuming less protein than the RDAn then you run the risk of being malnourished, so why even get that close to it?
Despite popular belief, research is actually showing that higher consumption of protein can be safe. In fact, 3 g/lb seems to be upper limit.
If you are someone who is always watching you calories, then you should read what’s about to come up next! There are studies showing a caloric surplus diet of high protein results in less fat increase!!!
Say What? I can eat more calories and lose fat?
Yes…There was a study on the consumption of 400 extra calories. The extra 400 calories was all protein. In this study both groups gained the same amount of lean muscle. Although it was hypothesized that the extra calorie group would gain more weight…They didn’t! Instead, some people actually burned more fat, which speaks to the thermogenic effect of protein.
Ok…So how much protein should I be gettin in throughout the day?
Based on the research and years of experience lol, we recommend 1g/lb or 2 g/kg.
Now we know that this is not a perfect number and everyone is different. This just means that we will need different amounts based on a variety of factors, but it’s an absolutely safe number to aim for. Now look at it this way, if you fall short, at least you’re consuming more than you were before.
Now go get wheysted and despite what people say…Get in your protein!
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