Protein is an emotional topic. There are the meatfluencers who consume great slabs of ribeye for breakfast. There are big black tubs of powder with names like Maximum Growth. Anyone who works out – in particular, anyone who wants bigger muscles – is targeted by a global industry worth 6.26 billion dollars in 2021 [which industry is this? just general fitness, or protein supplement in particular? let’s specify] that is (appropriately) predicted to grow. But really, does anyone know how much protein you need?
Dr Tom Clifford, Senior Lecturer in Physiology and Nutrition at Loughborough University is perfectly placed to cut through the myths and tribalism surrounding the topic and offer objective scientific advice.
If you’re bothering to read this, then the chances are you are exercising, probably working with some resistance training and possibly hoping to grow or maintain some muscle bulk. If so, how much protein do you need?
Dr Clifford recommends 1.6 grams per kilo of body mass per day – roughly twice the needs of a sedentary, regular, less heroic person – which translates as 80 – 140 grams per day. “That’s what your body needs and after that, you’re probably not going to get any benefits as far as muscle mass goes.”
Don’t eat all your protein in one meal
This should not be consumed in one enormous sitting in which tuna balances on a bed of chicken, with a beef mince side dish. “You want to spread it out so you’re getting 20 – 40 grams, five times a day.” He recommends about a palm’s worth of whatever food you’ve chosen as your protein at a sitting.
Five times a day does not mean you have to sit down to a full meal; a snack of nuts or a yoghurt will make a fine contribution. The key is to reload the protein fuel once the body has used up the last dose, usually within a couple of hours.
He explains the body is always breaking itself down and building itself again – so within two months your arm will be entirely replaced by new cells. Resistance training stimulates the build process so the balance between breakdown and build shifts in favour of construction and allows you to add muscle. The build is fuelled by protein – the protein isn’t only being used by the muscle you’re training, it’s needed by your whole body for this reconstruction process.
Interestingly, research has found that endurance training and resistance training both require very similar amounts. “The belief was that weightlifters have loads of protein and endurance athletes have loads of carbs. That’s come closer together now.”
Vegetable vs meat sources of protein
So far so straightforward. But as anyone in the exercise fraternity knows, there’s a lot more angst and mythology to navigate before we can settle down to a decent tuna salad with a clear conscience. The near-fevered debate about the quality of the various sources often leaves vegans, vegetarians and carnivores facing off over a theoretical post-workout buffet.
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