How Much Protein do You Need in an Active Lifestyle

I think by this stage almost everyone knows that they ‘need’ protein, but in my lectures and workshops I still get questions like, “but won’t protein make me bulky?”, or, “won’t eating too much protein give me big muscles?”. And while most of us know that we do need to be eating ‘enough’ protein, less know how much ‘enough’ is and why it’s important!

What is it?
Protein quite simply is the building block of most of the structures in the body. ‘Protein’ is the name given to groupings of amino acids. Protein is broken down to these amino acids which are then used to create enzymes, muscle tissue, bone matrix and many other structural components of the body. All cells require protein.Quick Fact: Over 98% of ALL the cells in your body are replaced every year! Why do we Need it?
It helps us to become and remain lean! Protein has a higher ‘thermic effect of feeding’ (TEF) rating than either carbohydrates or fat. This means that when a higher proportion of your diet is protein your metabolic rate (and consequently fat loss) is going to be higher.Improved Lean Body Mass
An optimal protein intake will allow us to maintain a higher lean body mass. This helps to give us the lean, fit looking physique that many desire (but not ‘bulky’!) whilst also improving metabolic rate further and helping to decrease fat stores and maintain leanness.

Improved Alertness and Focus
Amino acids supply the raw material for the excitatory neurotransmitters such as epinephrine, nor-epinephrine and dopamine. When we do not have enough of these amino acids we are more likely to suffer mental fatigue and physical fatigue.

Bone Structure and Health
Protein provides the matrix for bone and connective tissue. Ample protein helps to provide the structure for healthy bones!

How Much do we Need?
The recommended daily intake (RDA) for protein is based on the activity level of sedentary individuals and is measured by looking at the amount of protein taken in and compared with the amount excreted. It is approximately 0.8 grams per kilo of bodyweight.

What the RDA Doesn’t Take into Account
RDA and DRI (Dietary Reference Intakes) are ‘necessary’ amounts for baseline health. In other words – survival. But the optimal amounts we need in order to thrive may be much different!

As long ago as 1975 Gontzea et al have shown that a level of 1.5grams per day per kilo of bodyweight were insufficient when exercise was undertaken and other studies have shown that Tour de France athletes were only able to maintain a positive nitrogen balance at an intake of 1.8g per kilo per day.

Levels up to 3g per kg bodyweight per day (over 3 x the RDA) have been demonstrated to increase lean body mass, reduce fat mass and improve performance.

Most people will do well to get at least the RDA level with additional protein if and when able but overall quantity should be less important though, than eating good quality protein consistently.

The key ‘take home’ point is to eat quality protein at every meal.

Examples of Good Clean Green Plant Based Sources Would be

  • Sprouted lentils, chick peas or mung beans
  • Nuts or seeds (almonds, Brazil nuts, pumpkin seeds)
  • Tempeh or other fermented protein foods.

One 25g serve of Clean Lean Protein provides 22g of high quality protein.

This article written by

Cliff Harvey – Cliff Harvey (ND, Dip.Fit, HbT, Adv.Psych-K, Reiki lll) is a Naturopath and Clinical Nutritionist, and author and speaker specialising in holistic performance nutrition and mind-body-spirit lifestyle counselling. He teaches people how to give themselves the chemical building blocks of health (great nutrition) and how to integrate new patterns of behaviour and actions to achieve their life, health and performance goals. Cliff’s journey in the health and wellness field began in 1998 as a strength coach and nutritional consultant. He has worked with many elite level athletes, and helped many with chronic health conditions to drastically improve their health. He is a leading clinician in the field of 'carbohydrate appropriate' nutrition strategies and is involved in University research in Ketogenic diets. In 2001 Cliff was diagnosed with Crohn’s disease, and the subsequent battle to recover his own health led to further study in Naturopathic Medicine. After recovering from the most devastating effects of Crohn's disease, he went on to set two world records in Weight Lifting, wrote several books, and is invited to speak at prestigious events around the globe. Cliff is involved in clinical practice in his home town of Auckland, New Zealand; and is on the expert panel of NuZest product formulators.

More articles by Cliff Harvey

Exercise & Fitness

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