What’s the Right Protein Intake for Your Physique? Mac of Elite Shines a Light

Some important maths for Mac,
protein intake and rep counts!

Discover optimum advice from Mac, owner of Elite Health & Fitness

The amount of protein you consume can have a significant impact on your physique, strength and general fitness. It’s common knowledge that protein is vital for, say, bodybuilding, but how much should we be eating, and why is it so important? We’re going to take a closer look at protein and discover the facts about how it can improve your workouts – so let’s get started right away.
Protein – why is it so important?
Proteins are vital for anyone who is working out, from the weight loss crew through to the hard-core bodybuilders. Protein helps you build and repair muscle, which gives you that toned or muscular physique, of course. But building muscle also helps you lose weight faster. There are some interesting figures from research that explain this point in more detail. For example, a woman who builds an extra lb of muscle will burn off around 50 calories just by doing nothing – not bad for a freebie!
How much is enough for a normal adult?
It’s difficult to say how much protein an individual can consume each day, as there are so many variables involved. And, depending on your situation, the requirements for protein intake vary wildly. For example, the basic recommendation is around 0.8 grams of protein per kilogram of bodyweight in a healthy adult. If you’re a woman of 10 – 11 stone, that works out to around 54 grams a day. Bear in mind that this is the amount you need to consume to prevent deficiency – it’s not an optimal figure. And, if you eat any less protein than this, you might end up losing muscle.
What about when I am working out?
However, let’s say you are a male bodybuilder who is looking for maximum results from one training session a day. In this scenario, an intake of 2 grams per kilo of your body weight should be enough to give you what is needed. However, for professional athletes – let’s say Olympians – it’s necessary to consume much more. As these athletes tend to train 4-5 times every day, they might need up to 3.3 grams per kilo of body weight – perhaps as much as 4.4 grams per kilo during accumulation sessions.

Can I eat too much?

It is possible to overdo it on the protein – and excess tends to convert into sugar or fat in your body, which goes against what you are trying to achieve. However, other than that, there are few health risks involved in eating proteins. Just make sure you are consuming enough to achieve your goals, build muscle, and lose weight in the best way possible.
Where can I find it?
If you want to eat enough protein for essential protein synthesis, you needn’t eat more than 1.4 – 2 grams per kilogram of bodyweight. It’s pretty easy to ensure you are eating enough, as long as you consume protein-rich foods such as chicken, lean red meats, eggs, and milk*. When you start upping your game, however, things can get a little tougher for you, and a boost from protein shakes and powders is advisable, unless you want to spend a small fortune on your shopping every week! 


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