In other words, eat protein throughout the day, not just at one or two meals. Lastly, you'll need to spread your protein intake into four feeding periods throughout the day - breakfast, lunch, a snack and dinner, for instance. "There's not really a clear exercise threshold that indicates when you need more protein, but if you're meeting the CDC's physical activity guidelines - which is 150 minutes of moderate-intensity aerobic exercise per week and two to three days of strength training - make a purposeful effort to ensure that you're getting enough protein during meals and snacks," says Willingham.
Some people may need more protein per day, including: "This amount can then increase depending on your exercise goals, age or overall health," adds Willingham.
(You can calculate your recommended grams of protein per day by dividing your body weight by 2.2 - to convert from pounds to kilograms - and then multiplying that number by 1.2) Instead, Willingham says, the minimum amount you want to be getting is more like 1.2 grams of protein per kilogram of body weight per day. "The trick with this," Willingham points out, "is that a lot of research now consistently shows that the current recommended dietary allowance - which is 0.8 grams of protein per kilogram of body weight per day - isn't actually adequate for most people." "To help keep up with this turnover, we have to feed ourselves enough and consistent amounts of protein throughout the day." How much protein do I need? "Aside from protein making up tissues, our body is also constantly metabolizing it into amino acids that are then used for various functions like producing hormones, helping with immunity or building new muscle," says Willingham. The more common concern, though, is not getting enough protein - since a lack of it can affect your muscle mass and, as a result, your functional strength and mobility over time. "Protein is often the macronutrient that we either don't get enough of or we overdo it with, and people are usually at one end of the spectrum or the other," says Emma Willingham, a clinical dietitian at Houston Methodist who specializes in sports nutrition.Īll of our tissues - including our muscles, hair, skin, nails and linings like the one that makes up our GI tract - are made of protein, so it's important to be sure that you're getting the right amount of it through your diet.Īnd, yes, there's such a thing as too much protein. You're also not alone if you've found it to be more complicated than you initially bargained for. You're not alone if you're interested in counting macros, namely your protein intake.
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