How much protein do you need?

Proteins are the building blocks of the human body. Made up of amino acids, they build muscles, skin, hair, nails, and the internal organs. Protein is the most abundant substance in the body, next to water, and it is mostly located in the skeletal muscles. There are 20 amino acids required by the body.

There are 8 essential amino acids; they cannot be produced by the body and therefore must be obtained through diet and/or supplements. The essential amino acids are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. The amino acids arginine, cysteine, glycine, glutamine, histidine, proline, serine, and tyrosine are "conditionally essential" because they are not normally required, but must be supplied to specific populations whose bodies do not produce it in adequate amounts. For example: cysteine, tyrosine, histidine, and arginine are required by infants and growing children.

The 12 non-essential amino acids are produced by the body, but both essential and non-essential amino acids are required for the body to synthesize proteins. Unfortunately, if the body does not receive enough amino acids it will break down its own tissue in order to obtain them. So it is crucial to get the right kind of protein!

Complete proteins are foods which contain all 8 essential amino acids, and are derived from animal sources. Examples include beef, chicken, fish, eggs, and milk.

Incomplete proteins are foods that do not contain all 8 essential amino acids, such as vegetables, fruits, grains, seeds, and nuts. It is possible to get all of the essential aminos by choosing from a combination of incomplete proteins, such as...

Grains: barley, corn meal, oats, brown rice, whole grain pasta, whole grain breads

Legumes: beans, lentils, peas, peanuts, soy

Seeds/nuts: sesame seeds, sunflower seeds, walnuts, cashews, other nuts

Vegetables: leafy greens, broccoli

So how much protein do you need? For the average person, 0.8 grams per kilogram of body weight is sufficient. However, if you are an exerciser you may need to increase your protein intake to 1.2 - 1.8 grams per kilogram of body weight.

To calculate your protein needs...

1. Weight in pounds divided by 2.2 = weight in kilograms.
2. Weight in kilograms times 0.8 -1.8 = protein grams.

Use a lower number if you are healthy but sedentary (0.8), a higher number (betweeen 1 and 1.8 if you are under stress, pregnant, recovering from an illness, or involved in consistent and intense weight or endurance training.

Remember that there is no substitution for proper training and nutrition. Combining strength training, cardio, and a healthy diet including a balance of carbs, protein, and healthy fats is the best foundation for any program, whether your goal is weight loss or to gain muscle.