When you’re working out, you want to give your body everything it needs for maximum results and recovery. Protein is a key building block of muscle tissue and it’s necessary for optimal healing. Everyone has a unique protein need that can be calculated a few different ways. Keep reading to learn about how much protein your body needs to fuel your workout and enhance your results.
The Importance of Protein When Exercising
When you work out and put stress on your muscles, they begin breaking down. The proteins found in your muscles need to be replaced in order to heal and become stronger. Consuming protein is the best way to provide amino acids. These are components your body needs to repair muscle tissue.
The human body is capable of making some amino acids, but not all of them. There are 26 in total — 9 are essential, meaning we need to get them from our diet. This is why it’s important for everyone to get some amount of protein in the foods they eat. Without it, cells can’t repair themselves, grow, or divide.
Calculating Your Optimal Protein Intake
Everyone has a unique protein need, depending on their age, weight, and level of physical activity. Experts generally recommend a few ways of calculating optimal protein intake based on these aspects.
The Food and Nutrition Board of the Institute of Medicine and the American College of Sports Medicine recommend that you consume 1.2 to 1.7 grams (g) of protein per kilogram (kg) of your body weight every day. When converting pounds to kg, divide your weight by 2.2. For example, if you weigh 175 pounds (79.5 kg), you will need to consume 95 to 135 g of protein on a daily basis.
Another metric for protein intake is to get 30% of your calories from protein sources. Experts from Mass General Brigham recommend getting 30% of your calories from protein, 30% from fat, and 40% from carbohydrates (carbs). If you follow the basic 2,000 calories per day diet, you’ll want to consume 600 calories worth of protein. After doing the math, this comes out to 150 g of protein per day.
How to Add More Protein to Fuel Your Workouts
It can be overwhelming to hear you need to consume 100 or more g of protein in a day. Luckily, there are more options than ever when it comes to picking a protein-packed snack or meal. Many foods high in protein can be mixed and matched into tasty combinations.
The International Society of Sports Nutrition (ISSN) recommends getting protein from whole foods whenever possible. For example, make a plate of your favorite meats and cheeses for a post-workout snack. Blend up frozen fruit, milk, and plain nonfat Greek yogurt for a breakfast smoothie. Or make a smoothie bowl and top it with chia seeds, nuts, or nut butter to get some healthy fats. If you need an extra boost, you can also add a scoop of your preferred protein powder. The possibilities are endless!
To meet your daily protein goal, the ISSN suggests eating protein-rich foods every 3 to 4 hours throughout the day. Try to eat at least 30 g of protein at breakfast and eat protein-rich snacks between meals. If you need extra help, protein shakes, bars, and gummies are available at supermarkets or supplement stores.
Protein-Packed Foods to Try
Not sure where to start to up your protein intake? Here are some basic foods to add in as part of a balanced diet with fruits, vegetables, whole grains, and healthy fats:
- Low-fat cottage cheese: 24 g of protein in 1 cup serving
- Plain nonfat Greek yogurt: 16.1 g of protein in 1 single-serving container
- Large eggs: 6 g of protein per egg
- Boneless chicken breast: 22.5 g of protein in 100 g serving
- 90% lean ground beef: 18.2 g of protein in 100 g serving
- Black beans: 7 g of protein per 100 g serving
- Grilled salmon: 25.9 g of protein per 100 g serving
You can also check out this article on protein-packed snacks for other ideas to try!
Does It Matter When You Eat Protein to Fuel Your Workout?
According to the ISSN, the choice of when to consume protein is based on your preferences. Some people can eat and then workout soon after, while others prefer to refuel with a snack after the gym. There are benefits to both approaches, so choose which works best for you.
Some studies have shown that eating protein within 2 hours of completing exercise is best for rebuilding muscle. Aim for eating a snack with 15 to 25 g of protein. It’s also important to add in carbs to replenish your body’s energy stores. For a list of our favorite post-exercise snacks to maximize your workout, read here.
