The Power of Protein

Protein is the building block of our body. Every tissue needs protein to regenerate and heal, whether it's muscle, bone, skin, fascia, etc. In order to meet the metabolic needs of their body, sedentary individuals need to consume about .4 g of protein per pound of bodyweight. However, this is a minimum. When determining whether or not you're eating enough protein, there are several things to consider.

1. Activity type and level - If you are participating in regular physical activity, you are placing stress on the tissues of your body - stress your body will need to recover from. The regeneration of tissues that allows the body to recover from physical activity requires a higher protein intake than that of a sedentary individual. This is especially true of those who participate in resistance training as this form of training creates microtears in skeletal muscle. These tears need to be repaired. Lower protein levels may provide a deficient level of protein for muscle regeneration. It is recommended that individuals who are trying to build muscle or increase strength consume between 1.7 and 2.2 g of protein per kilogram of bodyweight (or 0.8-1.0 g of protein per pound).

2. Injuries - As mentioned earlier, protein is needed to heal injured tissues. If you are recovering from a major injury or surgery, your protein levels need to be higher to provide the body with the building blocks it needs to heal. In this case, it is recommended that individuals consume between 1.5 and 1.7 grams of protein per kilogram of bodyweight (or approximately 0.7-0.8 g per pound).

3. Weight loss - When calories are restricted, the body breaks down the tissues of the body to meet metabolic needs. The primary tissue broken down is the body's fat stores. However, skeletal muscle is also targeted, especially in those who are losing weight quickly (such as those on very low calorie diets or being aided by a GLP-1). In addition to decreasing strength, balance and function, a loss of muscle mass also results in a decrease in metabolism, which can lead regaining weight. Consuming more protein can help protect against this muscle loss. In this instance, protein consumption should be between 1.6 and 2.2 grams of protein per kilogram of bodyweight (or 0.8-1.0 g per pound).

4. Any combination of the above - There are compounding effects when one or more of the above variables are in play. For example, it is common for those who are trying to lose weight to participate in resistance exercise (in fact, it is recommended). In these instances, aim for the higher end of the range of protein for your circumstance. Those who are trying to gain muscle while losing weight should aim for at least 2.2 grams of protein per kilogram of body weight (or 1 g per pound). In some cases (athletes and heavy exercisers, I'm looking at you) it may be necessary to go as high as 3.4 grams of protein per kilogram of bodyweight (1.5 g per pound).

   * Note: Those whose body fat percentage is over 30%, it may be acceptable to base your protein intake off your goal bodyweight.

Other factors that may be a factor in the amount of protein you need include age, sex, genetics, overall health, pregnancy or breastfeeding status, and the source of protein. Signs that you may need to up your protein intake include:

1. You don't feel like you're recovering from your workouts.

2. You aren't seeing increases in strength or muscle mass, despite an appropriate training program.

3. You are losing weight and your body composition scans show that you are losing muscle mass.

4. Swelling in your abdomen, legs, feet and hands.

5. Mood changes.

6. Hair, nail and skin problems.

7. Feeling weak or fatigued.

8. Hunger.

9. Injuries that are slow to heal.

10. Getting or staying sick.