A lot of research, like a meta-analysis of 49 studies published in the British Journal of Sports Medicine, supports that number as well.( 5) Nelson, simplify that by saying the “floor” you should hit every day is 0.7 grams per pound of bodyweight. Pierre, MS, RD, Stronger By Science’s Dr. Sports dietitians and nutritionists we’ve spoken to, like Precision Nutrition’s Brian St. And the IAAF’s position paper (linked above) falls right in line with the position paper of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: the minimum intake “active individuals” should shoot for is 1.2 to 1.7 grams per kilogram of bodyweight, or 0.54 to 0.77 grams per pound.( 4) In other words, if you want to train hard, recover well, and look nice. To train as hard as possible with optimal adaptation and recovery, to remain healthy and injury free, to achieve a physique that is suited to their event, and to perform at their best on the day(s) of peak competitions.( 3) We’re talking about the amount, in the words of the The International Association of Athletics Federations (IAAF), Here’s what the data says on setting your own intake.Īgain, we’re not talking about the minimum amount to avoid a deficiency, here. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.( 1)( 2)īut if you want to maximize the amount of muscle you can build and minimize the amount of fat you’ll gain? Or if you’re eating in a calorie deficit, if you want to maximize muscle retention and fat loss, then just about every expert and non-expert (like that jacked guy at your gym) will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.
Food and Drug Administration’s daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. the amount you might supplement with during flu season.) (Think how much Vitamin C will keep you from getting scurvy vs. There’s a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Very intense exercise: 2+ hours of elevated heart rate activity.Įditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. Intense exercise: 45-120 minutes of elevated heart rate activity. Daily protein intake recommendation: RecommendedĮxercise: 15-30 minutes of elevated heart rate activity.
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