PROTEIN, WHAT DO YOU NEED?

The Protein Lowdown: How Much Do You Really Need?

If you're hitting the gym regularly, you've probably heard a lot about the importance of protein. Maybe you've even been tempted by those fancy protein shakes they're selling in the front lobby. But do you really need all that extra protein to see results from your workouts? Let's break it down.

How Much Protein Do You Need?

The average American is already getting way more protein than they need. The US recommended dietary allowance is only .8 grams per kilogram of bodyweight per day, which works out to about 70 grams (or two large chicken breasts) for a 195-pound person. 

But if you're seriously into lifting weights or training for a marathon, you'll need more than that. Sports dietitian Sarah Gilbert says that athletes and serious fitness enthusiasts should aim for 1.6 to 2.4 grams per kilogram of bodyweight per day. That's two to three times the normal recommendations!

Timing Your Protein Intake

It's not just about how much protein you eat, but also when you eat it. Many of us load up on carbs at breakfast and snacks, then eat a huge portion of meat at dinner. But to build muscle, you want to get protein three to five times a day, or basically at every meal and snack.

Getting a steady drip of protein is important because our bodies can't store excess protein the way they can with carbs. Any extra protein that can't be used immediately might be turned into sugar or stored as fat. And if we're low on protein when our muscles need it, our body might steal some from other muscle tissue, which is not great for gains.

Not All Protein Is Created Equal

If you want to get really granular about your protein intake, look for sources rich in leucine, an amino acid that signals and drives protein synthesis. Proteins that come with omega-3s and vitamin D are also helpful for maximizing muscle growth and repair.

Some of the best protein sources for athletes include:

- Salmon

- Pasture-raised eggs  

- Kefir or Greek yogurt

- Chicken

- Beef

Don't Overdo It

Unless you have kidney problems, there aren't major risks from eating too much protein. But you could be getting more saturated fat than is good for your cholesterol if you're going ham on the meat. And high-protein diets sometimes skimp on other important food groups, like healthy fats and fruits and veggies.

Really, you just don't want to eat more protein than you need, because there's no additional benefit. If you're going straight from the gym to the office and won't have time to eat for hours, a protein shake can be helpful. But you don't need to buy specialized products to meet your workout goals.

The Bottom Line

At the end of the day, the real key to building muscle is putting in the work at the gym. Protein is important for recovery and growth, but downing shakes won't do anything if you're not actually challenging your muscles. 

So focus on eating a balanced diet with plenty of protein spread throughout the day. And if you want to treat yourself to a post-workout shake now and then, go for it! Just don't feel like you have to spend big bucks on fancy supplements to see results.