The importance of protein in one’s diet cannot be overstated. Aside from its role in gaining muscle and strength, it also helps in repairing cells, regulating hormones, and controlling one’s metabolism. And unlike fat and carbs, the body has no way of storing excess protein in the body. Thus, everyone needs to eat protein everyday, not just bodybuilders.
But how much protein is enough, and what counts as too much? It has been discussed (if not debated) for decades how much protein should be consumed daily. Add to the mix some people who preach that you can never have too much protein, and we all get a bit confused. But what is really the right answer to this question?
Can I Have as Much Protein As I Want?
There have been stories of Greek heroes who became stronger because they ate about 20 pounds of meat everyday. This paved the way for many persistent myths about the recommended protein intake. Some ‘fitness experts’ believe that protein is so good for strength training, you can never have too much of it. However, a closer look into how our bodies metabolize protein reveals that this couldn’t be farther from the truth.
Protein is a macronutrient that has many benefits. During digestion, proteins from our food are broken down into amino acids, which are then transported through our bloodstream. The amino acids are then distributed to parts of our body that need it at the moment, such as torn muscle fibers or blood cells that need to be repaired.
If there is a surplus of amino acids, however, the body has no means of storing them. Most of the protein that doesn’t get used will be turned into glucose, in a process called Gluconeogenesis. Then, if you don’t use that glucose immediately, the body will store it as fat, which will eventually lead to weight gain.
Another important thing to remember is that the process of converting excess protein to sugar will put stress on the kidneys over time. This does not happen immediately, but only after extended periods of consuming too much protein. Thus, it is important to stay within safe, expert-recommended limits even when taking a high-protein diet.
How Much Protein Do You Need to Eat Daily?
There is not just one recommended protein intake for everyone. Your ideal protein intake depends on your weight, goals, gender, and lifestyle. The National Institute of Health suggests that the daily minimum intake of a sedentary person is 0.8 grams per kilogram of body weight.
But if you do intense workouts, you will need more. The Academy of Nutrition and Dietetics reports that a male bodybuilder needs 1.4 to 1.8 grams of protein per kilogram of body weight. If you are using steroids or performance enhancers, then this figure could be even bigger, depending on what you are taking.
How Much Post-Workout Protein Do You Really Need?
You do not need to indulge in a gallon of protein shakes or eat a dozen of eggs to get the protein that you need to recover from a workout. According to British researchers, consuming 20 grams of protein after your workout can be enough to trigger protein synthesis and initiate recovery after weightlifting.
A good 20-gram protein source should include leucine, an essential amino acid that activates protein synthesis. In one study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The men who took 20-gram and 40-gram doses showed more muscle protein synthesis compared to those who took lower amounts. However, the 40-gram dose didn’t produce any added benefit.
After an intense workout, do not forget that you also need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, which leads to rapid repair of the muscle tissue.