What is Protein and Why is it Important?
In its simplest form, Protein is Muscle Fuel (1,2). It's valuable for building muscle, but also for maximizing healing.
You need to consume adequate amounts of protein to fuel your muscles: (1,2)
- Growth
- Development
- Recovery
Poor protein intake = poor performance
If you are a healthy athlete looking to gain strength the optimal amount of daily protein you should be consuming falls between 1.5 – 2.2g per kg of body weight (1-3)
- 100lbs = 68 – 99g of Protein
- 120lbs = 81– 119g of Protein
- 140lbs = 95 – 138g of Protein
- 160lbs = 108 – 158g of Protein
- 180lbs = 122 – 178g of Protein
- 200lbs = 135 – 200g of Protein
- 220lbs = 149 – 220g of Protein
What Foods Have High Protein?
- 1 tbsp Peanut butter = 4g
- 2 tbsp Chia seeds = 5g
- 1 large egg = 6g
- 1 slice of cheese = 7g
- 1 cup Milk = 8g
- 1 Greek yogurt container = 8g
- 1 cup Quinoa = 8g
- ½ cup Beans (Kidney, Black) = 8g
- 1/2 cup of Hummus = 9.5g
- 1/2 cup of nuts = 13.5g
- 3 oz Pork/Beef/Fish = 21g
- 3 oz Chicken Breast = 26g
What is the Average Amount of Protein You Should Have Per Meal?
If you are eating 3 daily meals, Balanced Protein Recommendations (1-4)
- 100lbs = 23g
- 120lbs = 27g
- 140lbs = 32g
- 160lbs = 36g
- 180lbs = 41g
- 200lbs = 45g
- 220lbs = 50g
If you are eating 5 daily meals Balanced Protein Recommendations (1-4)
- -100lbs = 14g
- -120lbs = 16g
- -140lbs = 19g
- -160lbs = 22g
- -180lbs = 24g
- -200lbs = 27g
- -220lbs = 30g
What is an Ideal Protein Intake Post Exercise?
Ideally, you should consume 15-25g of protein 0-2 hours after exercise. Food-based proteins are always preferred, but when not available, 3rd party tested protein powder supplements can provide a practical alternative.
You can find the protein amount inside food by looking at:
- Nutrition Facts Table
- UD Dept of Agriculture: Food Data Central
Protein Helps to Counteract Anabolic Resistance
Older athletes can develop Anabolic Resistance, which is a slowed response to protein intake and strength training. (4-6)
We all lose muscle mass as we age, which is termed sarcopenia. Sarcopenia typically affects our type II or fast twitch muscles fibres, beginning in our 40s-50s and advances annual thereafter. (4,6,7)
Sarcopenia can be accelerated during periods of muscle disuse or unloading from injures, illnesses or hospitalizations.
As we age, the consequences of sarcopenia include an increased risk of developing chronic diseases, falls, fractures, loss of independence, and death.
It appears that sarcopenia is actually due to anabolic resistance. Interestingly, anabolic resistance may be mostly attributed to reduced physical activity levels and lower protein intake in the older population (5,6)
Since aging is associated with anabolic resistance, older athletes require greater relative protein intakes to maintain muscles and don’t respond as quickly to strength training. (3-5)
Unfortunately, what typically happens is: (4)
- 8g Breakfast (Goal = 20-30g)
- 12g Lunch (Goal = 20-30g)
- 40g Dinner (Goal = 20-30g)
That’s why it’s important for older athletes to ingest a balanced amount of protein (20-30g) across a minimum of 3 meals a day, along with strength training 2-3 times/week. (3-5)
