Protein is required for optimal health. The fact that the word comes from the Greek protos, meaning “first,” reflects protein’s premium position in human nutrition. It is required for the formation of hair, blood, connective tissue, antibodies, enzymes, and other substances. To bulk up, athletes and bodybuilders frequently consume extra protein. However, deal protein can be difficult for the body to absorb and use, so it’s important to consider how much you need every day.
Calculate your daily intake:
The first step is to calculate your protein intake. The Recommended Dietary Allowance (RDA) for protein is 0.42 grams per pound of body weight or 0.8 grams per kilogram. For a 150-pound person, that’s 54 grams of protein a day. This amount is the minimum you need to prevent deficiency, and it’s probably not enough for athletes and bodybuilders.
The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine (ACSM) recommend a protein intake of 0.73 to 0.91 grams per pound (or between one and two grams per kilogram) for people engaged in endurance or strength training. So, for a 150-pound person, that’s 110 to 135 grams of protein a day.
So, as long as you’re not protein deficient, how much protein you consume above the RDA is a matter of personal preference. Some people feel better with more protein, while others don’t notice a difference. If you’re trying to build muscle, aim for the upper end of the ACSM’s range. If you’re trying to lose weight or maintain your current weight, you might be fine at the lower end.
Consider your protein sources:
Another thing to consider is the quality of your protein sources. Protein supplements can be a convenient way to get the extra protein you need, but they’re not necessary. You can get all the protein you need from food.
Protein supplements have their place, however. If you’re trying to build muscle and you’re having trouble meeting your protein needs with food alone, supplements can help.
If you’re not getting enough protein from food, you might want to consider adding supplements to your diet, such as protein shakes and protein bars. Be sure to read the labels carefully, because some supplements are high in calories and may contain unhealthy ingredients, such as trans fats.
Considering taking a protein supplement? talk to your doctor or a registered dietitian first. They can help you determine if you need extra protein and, if so, how much is safe for you to take.
our recommendation for supplements is MyProtein. On their website, they feature a wide range of supplements, including whey protein powder, vegan protein powder, spreads, pre-workout, and much more. They also have workout clothes for both men and women, and accessories like training gloves and shakers.
How to choose supplements:
Now that you know how much protein you need and what supplements are available, it’s time to choose the right one for you. If you’re looking for a protein powder, whey protein is a good option because it’s easy to digest and absorbed quickly by the body. Vegan protein powders are also available if you’re looking for a plant-based option.
When choosing a protein powder, be sure to read the label carefully. If you’re trying to lose weight or maintain your current weight, you might want to choose a protein powder that is low in calories and fat, like the “the diet” powder. If you’re trying to build muscle, you might want to choose a protein powder that is higher in calories and fat, like the gainers or the pro-centered products.
My Protein’s Creatine Monohydrate is another product on our list that will help you much when you work out. Creatine is a molecule that helps to provide energy to muscles. It’s commonly used by athletes and bodybuilders in order to enhance performance and increase muscle mass. Creatine monohydrate is the most studied and efficient form of creatine, which has led many athletes to choose it.
Don’t forget that protein is not the whole story; you also need carbs and fats to fuel your workouts and support your recovery. MyProtein has a wide range of products that will help you meet your nutritional needs for many needs and dietary limitations.
We could go on and on, but we suggest you head over to myprotein.com and check out their products for yourself. You won’t be disappointed! So what are you waiting for? Order your protein powder today!