This topic really got me fired up the other day.

To be quite honest, it gets me fired up pretty often. There are so many factors at play that lead people down the wrong path when it comes to protein consumption:

• the supplement industry
• marketing
• fitness myths
• outdated information (just to name a few)

If you ask a supplement company or the person behind the counter at your favorite supplement shop, they’ll tell you to pack in as much protein as you possibly can.

If you ask the average gym bro, he’ll tell you that you need to slam protein immediately after working out, or else it won’t have any positive effects.

If you read a fitness website or magazine, you’ll probably see ads that lead you to believe a new protein powder has “cracked the code” to help you put three inches of muscle on your arms in as many months.

And recently I discovered that if you read a nutrition textbook, apparently you’ll find that your body is unable to absorb more than 25 grams of protein at a time.

That last one is what finally broke me and made me write this article. As you may or may not know, I’m studying for my master’s degree in health and fitness, and I found the following sentence to be pretty aggravating in an assigned reading in my nutrition textbook.

“The amount of protein associated with maximum protein synthesis after resistance exercise is 25 g.” ~ Nutrition for Sport and Exercise, Third Edition.

There are several significant flaws to that claim, but let’s just consider a basic and easy-to-understand comparison to frame this discussion…

Will a 6-foot-6 man and a 5-foot-6 woman both have the same capacity to absorb protein after working out? Or just in general?

Of course not. We’re all designed in different shapes and sizes and have different genetic makeups. We all train differently, too, and therefore have different needs when it comes to protein. Heck, I just read a 2013 study that came to the conclusion 20 grams of protein every three hours was optimal for muscle protein synthesis. Another study that was just released by Dr. Brad Schoenfeld and Dr. Alan Aragon recommends at least 0.4 grams of protein per kilogram of body weight be consumed per meal.

You can probably tell… There’s no one universal, agreed upon answer to this question.

So, let’s round back to the question of the day… How much protein should you consume?

Well, I’m going to assume that you’re asking this because you’re training. People who are active will get a larger benefit from a higher protein consumption than those who are sedentary. When we’re active, our bodies search for fuel sources to utilize. Those fuel sources come in the form of carbohydrates, fats, and protein.

Carbohydrates and fats (in that order) are generally your body’s preferred source of fuel. Protein serves a very small role in assisting with our overall energy production, but it plays a large role in assisting with repairing muscle damage caused by exercise.

Someone who regularly trains should generally consume a higher level of protein, but if I’m being honest, this is a tough question to answer unless I can get to know you, get a sense of your current activity levels, and understand what has worked for you in the past in terms of nutrition.

With that said, there are some broad guidelines I can recommend to point you in the right direction:

1. If you’re trying to build muscle, you should get on a resistance training program, aim for around one gram of protein per pound of body weight a day, and be in a calorie surplus.
2. Resistance training typically should be accompanied by a higher level of protein intake than when solely performing aerobic exercise.
3. If you’re trying to lose weight while resistance training, protein is helpful in retaining as much muscle mass as you can. Also, you’ll need to be in a calorie deficit.
4. If you’re solely involved in aerobic activity, get in a minimum of 0.8 grams of protein per kilogram of body weight. (Based on the Dietary Reference Intake)
5. Try to get as much protein as you possibly can from quality food sources — not supplements.

Everyone likes examples, so I’ll offer a few from my perspective…

I am 5-foot-11 and on average weigh around 180 pounds. I do mostly resistance training, and I’m in the gym six days a week. The last time I went on a cut (cut weight), I consumed approximately 200 grams of protein a day. I’m currently on a bulk and consume approximately 180 grams of protein a day.

These numbers will not be applicable to you unless you operate on the same exact program as me and have the same height, weight, and genetics (in other words, don’t jump on those numbers just because I have used them). However, those ranges can possibly give you an idea of what might work for you, based on your own specs and goals.

The best recommendation I can give to you is to set a protein number for yourself, monitor your progress over a period of time (give yourself at least a couple of months of solid, consistent training and tracking), and make adjustments over time.

There’s no template that works for everyone with this stuff. Only trial, error and careful attention to detail will help you find the answer you’re looking for.

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If you want more information about protein consumption, or how a nutrition plan might accompany your training, contact me and we can talk about coaching options.

CG