How much protein do you need?Posted: November 9, 2013
Source : Vegetarian Friend
Sooooo, I know we’ve ALL heard the line, “Where do you get your protein?” Anyways, a friend of mine recently has put me under fire, questioning my intake of protein. This person contends two major false points: One, that if you are an active person, you need to consume far above your DRI, and Two, that excess protein does not hurt you.
Now I believe I’ve already made a post explaining about protein’s different functions, so I’ll cut right to the heart of the matter. Unless you are a professional endurance athlete, or a resistance athlete, obsession with protein isn’t just harmful- it can kill you. Excess protein is linked to all sorts of disease. The average person consumes FOUR TIMES the amount they need, and your body does not have a magic wand to wave the excess away.
For a regular person, the Estimated Average Requirement (EAR) for protein is .66 to .8 grams of protein per kg of body weight. The EAR increases only for pregnancy, breastfeeding, periods of rapid growth, and recovery from serious illnesses.
To determine your RDA for protein, multiply your weight in kilograms by .8 grams (if you’re overweight or underweight, use a healthy weight for your height in measuring this).
A healthy man who is 5’10” tall and weighs 75 kilograms (His weight in lbs divided by 2.2) should consume 60 grams or protein daily (75 kg times 0.8 kg) to meet his RDA for the nutrient.
But what about athletes?
Athletes DO require additional protein, but not as much as some people think. But not all active people, do. A recent report published by the Institute of Medicine states that “No additional dietary protein is suggested for healthy adults who undertake resistance or endurance exercise.” Nevertheless, the RDA for protein may not apply to professional* athletes, who compete. According to joint recommendations issued by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, endurance and resistance athletes should consume 1.2 to 1.4 grams of protein/kg of body weight per day, respectively.