How Much Protein Do You Actually Need? (Protein Obsession)

                                                       


For this Blog I am going to share some information from multiple important sources around the world and then I’m going to discuss the actual way to look at this question.
This isn’t just a factoid that there seems to be an over inflation of “how much protein you actually need”. As a result of this hype on protein intake, many people, even beginners spend their money on protein supplements and do not go for natural foods. Now let’s look at the facts regarding this norm.
A meta-analysis of research into protein intake found that protein intake more than 1.6g per Kg of body weight was not effective in resistance training in relation to muscle mass.
Dr. Jims Stoppani, one of the most visible people in the fitness industry, recommended up to 2g of protein per body weight pounds (at least). For example, if you are a person weighing around 160 lbs. then you have to take “at least” 320g protein in a day, and that is almost equal to 9 chicken breasts in a day (definitely need protein supplement in this case).
What I have found from my own research is that these figures are not decidable. When I started doing research on this topic, I found that Asian dietary figures are different than that of international ones.

Protein Recommendation By Institute of Medicine: 

• According to the Institute of Medicine (USA) The APR (Average Protein Requirement) in a day is 0.8g-1.0g /kg/day, and the most important thing is that these figures were said be the same for the athletes as well, but this recommendation faced many controversial statements as in the case of resistance training athletes this figure is highly inadequate.

Protein Recommendation By Indian Council of Medical Research (ICMR):

• Indian Council of Medical Research (ICMR) recommended The APR (Average Protein Requirement) almost about 0.8g-1.0g /kg/day for a normal person and even for a person who is slightly engaged in sports, and for an athlete who is training high intense aerobic exercises this figure increases up to 1.5g to 2g/kg/day.

Protein Recommendation By  ISSN (International Society of Sport Nutrition):

• According to ISSN (International Society of Sport Nutrition), the Average Protein Requirement for resistance training athlete or endurance training athlete is 1.4g to 2g/kg/day, but if you are in fat burning state (I.e. you are in the caloric deficit) then this figure increases up to 2.3 to 3.1g/kg/day.

Protein Recommendation By ACSM (American College of Sports Medicine):

• ACSM (American College of Sports Medicine), DC (Dieticians of Canada) and Academy of Nutrition and Dieticians recommended f 1.2g to 2g for a normal sports man and up to 2g/kg/day in the situations of hypo-energetic diet or injury in order to preserve LBM (Lean Body Mass).

Actual Way to Look at This Question

What I have concluded is that the actual amount of protein you should intake depend very heavily on your specific characteristics like

• Your training experience and intensity.

• Training frequency (how many times do you train in a week).

• Body composition.

The very simple thumb rule is; the more muscle you break down the more protein you have to intake. But keep one thing in mind you're not a professional bodybuilder your protein intake must not be greater as Dr. Jims Stoppani’s recommendation. So, your protein intake should be within the range of 1.5g to 2g per body weight kg (considering that your intensity level in pretty high). This range is fairly enough for the positive nitrogen balance. Furthermore, your eating protocols, body fat percentage and manipulation of carbohydrate intake (e.g. in caloric deficit you have to lower down your carb intake and there for you have to increase the protein intake to meet your caloric goals and vice versa) can change these recommended digits.

Conclusionary Remarks of Brendan Egan:

“The demands of physical exertion mean that protein requirements for athletes and active adults are now accepted as being greater than those described by population reference intakes. The latest guidelines for nutrition and athletic performance intakes ranging from 1.2–2.0 g/kg/day, whether performing aerobic or resistance exercise, and greater intakes in situations of hypo-energetic diet or injury in order to preserve Lean Body Mass. Taking a whole diet perspective informed by a meal-by-meal approach and the
multifactorial interactions between protein source, meal timing and pattern of distribution, and
macronutrient co-ingestion around exercise, practical nutrition strategies can be implemented on that
basis. These are in contrast to non-specific; default recommendations of a large, whole diet increase in protein intake. Longer term studies are required to confirm the efficacy of these recommendations and strategies, which are primarily inferred from data from acute studies, which have been fertile
for hypothesis generation but require rigorous investigation in free-living settings. Therefore, within the broad framework of recommended ranges and being cognizant of other macronutrient intakes, a
personalized and periodized approach to nutrition is required depending on an individual’s sport, training volume, phase and goals.”

get full research: Link