Many younger people ask how much daily protein they should consume. Other folks over the age of 40 are concerned about too much daily protein causing kidney damage or liver problems. These thoughts beg the question.
How much protein is enough?
We’ve already covered the subject of protein extensively with our series Protein for Dummies articles I, II and III. Unfortunately, it appears there is still a lot of confusion around protein consumption-specifically daily protein requirements.
It’s time to clear up the misinformation and separate the truth from the hype.
Optimal Guidelines for Daily Protein Requirements
<NOTES ON THE CHART>
- As folks get older, the amount of protein consumed should be reduced as their bodies are much more efficient at holding onto muscle tissue (especially if they’ve been consistently performing resistance training) They don’t require the same amount of protein grams necessary for muscle tissue growth as when younger.
- At younger ages when the body is still growing and learning how to both build muscle and lose fat, more protein is required. Essentially younger bodies aren’t as efficient as the middle and later adult years.
- This is honestly one of the great reasons to maintain your physique as you get older. As long as you give the body proper nutrition, rest and train cardio vascularly and with resistance (weights), it will age like a fine wine.
- Whenever one is in a building or gaining muscle phase (under the age of 65) a minimum requirement for protein is 1 gram per pound of bodyweight or more. The younger the person, the higher the protein requirements for reasons already mentioned above.
- There is no ‘fat loss’ protein recommendation for the 16-20 year age grouping because very few people are trying to lose body fat at this stage of development. We understand there are certain naturally heavy folks ( Endomorphic individuals) who would need a calculated range to lose body fat while in their teen age years. For this circumstance we recommend 1.25 grams of protein per pound of bodyweight (while at the same time accounting for changes in other macro-nutrients to lose body fat productively)
- If you’re still a bit hazy or have forgotten where your protein sources should come from, go here.
It is important to understand the original guidelines for protein requirements (Recommended Daily Allowance or RDA) was established when enhanced fitness thru weight and cardio training was not as popular as it is now. At that time, most ‘exercise’ came from working or walking during the course of the day. Flash forward 75 years and think of all the different forms of exercise available and the number of people taking part in these activities. It is simple math to conclude modern folks’s protein requirements are different and often times higher.
Please note these are general recommendations based on 20+ years of experience and observation of various physiques, training programs, and body weight changes thru diet and exercise. Ultimately each person is biochemically individual and their results may or may not be different.
We encourage you to familiarize yourself with this chart and refer to it as often as possible.
Be the BEST YOU at Any Age!