Protein Problems?

Q: I want to build muscle mass, so I am starting a new workout routine. Is it beneficial to add more protein to my diet, and if so, how much?

A: The answer to this question depends on the type, intensity, and duration of the workout.

 People who are performing moderate-level activities for health maintenance or improvement can follow the general guidelines of the Food Guide Pyramid. Smaller or less active people should stay on the lower end of the spectrum, while those who are more active should be on the higher end of the range. Here are the proposed guidelines.

-12-20% of your daily calories should come from protein. Keep in mind that 1 gram of protein is equal to 4 calories.

-Try to get about 0.8-1.2 grams of protein per kilogram of body weight daily. 1 kilogram equals 2.2 pounds, so a 150 lb woman weighs about 68 kgs. Therefore she should eat approximately 54-82 grams of protein per day.

-Keep in mind that most people eat enough, if not too much, protein in their daily diets. This means most will not have to add protein to their diets when they become more physically active.

However, there are some instances where athletes require more protein. Here are the estimated protein requirements for athletes:

 

GROUP

PROTEIN/DAY (GRAMS PER KG BODY WEIGHT)


Competitive athletes

1.4-1.6

Moderate intensity endurance athletes

1.2

Recreational endurance athletes

0.8-1.0

 Football/Powersports

1.4-1.7

Weight training (Beginning)

1.5-1.7

Weight training (Maintenance)

1.0-1.2

Source: Nutrition, An Applied Approach (My Pyramid Edition), Janice Thompson and Melinda Manore

If you have more questions about how to adjust your diet when changing your exercise habits, call Kaylin at 574-243-5108