By Jen Fullhart
There’s so much information on the internet from so many different sources. Google “how much protein do I need?” and you’ll see for yourself that there’s a lot of information out there. So, how do you decide what’s true and what’s best for you? You came to the right place!
The current recommendation for protein in healthy adults is 0.8-1.0 grams per kilogram of body weight. That means that a person weighing 165# should be consuming 60-75g of protein daily. Keep in mind, this recommendation is for the average person. Are you average? How do you define who’s average? We’re not covering that topic in this post, but it’s a good question!
Athletes will need more protein than the average healthy adult because an athlete’s body will need to compensate for the increased protein breakdown following a workout. Another big benefit of protein for athletes is that it helps to promote muscle repair and growth. An athlete should focus on consuming 0.8-1.0 grams of protein per pound of body weight. Notice I said “per pound” rather than “per kilogram.” So, an athlete weighing 165# (versus an average healthy adult) should be consuming approximately 132-165 grams of protein daily.
There’s also a common concern that a person who consumes too much protein can cause stress on the kidneys and bone metabolism; however, there’s not substantial evidence showing this to be true in healthy athletic individuals.
With all the information out there and so many different factors to consider, how on earth do you choose the right amount of protein to consume? Start with these numbers as a guide. It’s also helpful to work with a trained nutrition coach who will help you determine your protein needs, along with helping you reach your goals.