How Much Protein Do You Need?

Adult Protein Requirements

Many athletes are confused when it comes to knowing how much protein they need to ingest in order to protein foodsperform at their best. As there is no lack of erroneous information which includes everything from exotic diets to far fetched nutrition advice, it is difficult to know what is really best. If you really want to hear some strange ideas just trot over to your local health food or vitamin shop and you’ll get an earful from some clerk who has no real idea about the subject. The products that they try to convince you to buy are, in many cases, useless. Many high performance athletes will tell you that meat is the food of the devil but the protein that comes from meat and animal products is a complete protein.

Why the Body Needs Protein.

Protein has many essential needs in the body which include muscle repair and rebuilding. It’s also required for healthy red blood cells and the growth of your hair and finger nails. In addition, it’s required for producing hormones which are the body’s messengers. Protein is also vital for lowering iron deficiency anemia risk and enhancing the healing process. Just eating protein in excess will not bulk up your muscle mass but consuming a normal protein amount along with regular vigorous exercise will give you the desired results.

How Much Protein Do I need?

Determining your protein requirement will first depend on your level of activity. The more active you are the more protein you’ll need. For example, as an adult with a sedentary lifestyle multiple your weight by .4. If you’re more active multiply by .4 to .6. For an athlete that’s growing use .6 to .9 and if you are an adult that’s trying to build your muscle mass the numbers are also .6 to .9.

If you’re a male triathlete weighing 150 lbs this would come out to 90 grams daily. For a female running track weighing 120 lbs it would work out to 85 grams (120 X .7)

How Much Protein is There in Food?

Finding the protein to consume is easy as it is available in most foods. Meats such as beef, pork, poultry, and fish will provide about 7 grams/ounce. Vegetable proteins found in lentils, dried peas, and beans will contain 7 grams per one half cup cooked. A large egg has 7 grams, milk about 8, bread has 4 in a slice, there’s 4 in a half cup of cereal, and veggies will give you 2 in a half cup.

If you find that you need more protein because you’re trying to recover from an illness or need healing you can always consume more beans and rice along with beef that’s not too fatty. Milk and dairy products such as cottage cheese and yogurt are also good sources. If you are an athlete and would like to avoid figuring out all of this out you may wish to consider a pre workout supplement such as you would find at

The video below provides some brief but informative information on protein and how it is used in your body.