In this detailed article we will cover the following topics:
What Are Protein And It’s Functions
What Do We Mean By Complete, Incomplete And Complementary Proteins
How Much Protein Per Day for Sedentary Individuals
How Much Protein Per Day for Active Individuals
Is Extra Protein Bad for Kidney
Conclusion and My Recommendation for Protein Intake
What Are Protein And It’s Functions
Proteins are the building blocks of body tissue.
They are an essential nutrient and can also serve as an alternate source of fuel when needed.
Your body uses protein for growth and maintenance.
Proteins also function as enzymes in membranes and as transport carriers and hormones; their components serve as precursors for nucleic acids, hormones, vitamins, and other integral molecules.
One gram of protein contains four calories, and you can stock up on proteins from both animal sources—meats, dairy products, fish, and eggs—and vegan sources—whole grains, pulses, legumes, and nuts.
Proteins are made up of amino acids, which are like building blocks.
What Do We Mean By Complete, Incomplete And Complementary Proteins
Twenty different amino acids join together in various combinations to make all types of proteins.
Our bodies can’t make some of these amino acids, hence they are known as essential amino acids because our diet must provide them.
In terms of diet, protein sources are categorized according to how many of the essential amino acids they provide.
A complete protein source is one that provides all of the essential amino acids. Complete proteins are also referred to as high-quality proteins.
Animal-based food sources such as meat, poultry, fish, milk, eggs, and cheese are complete protein sources.
An incomplete protein is one that is low in one or more of the essential amino acids.
Plant-based food sources such as grains, lentils, and rice are incomplete proteins.
Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all essential amino acids.
For example, rice contains low amounts of the amino acid lysine and high amounts of the amino acid methionine; however, dry beans contain higher amounts of lysine and lesser amounts of methionine.
Together, these two food sources can provide adequate amounts of all the essential amino acids required by the human body.
How much Protein Per Day for Sedentary Individuals
The main factors that determine how much protein an individual needs are training regime and habitual nutrient intake.
At the same time, current literature suggests that it may be too simplistic to rely on current recommendations for daily protein intake.
Various factors need to be considered, such as the quality of proteins according to the biological value of the source, caloric intake, exercise intensity, duration and type of exercise, training history, gender, age, etc.
Currently, the RDA which stands for Recommended Daily Allowance (average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people) for protein intake is 0.8 grams per kilogram of body weight.
But please note, this intake is fine for people who live a sedentary lifestyle and represents an intake level necessary to replace losses and avert deficiency.
In simple words—to prevent malnutrition 1<https://www.nap.edu/read/10490/chapter/12>
However, this recommended intake is not enough for people who are active and indulge in exercises.
How much Protein Per Day for Active Individuals
Numerous studies indicate protein requirements for active individuals are approximately double that of the RDA—at least 1.2 – 2.0 grams per kilogram of bodyweight.2<https://www.ncbi.nlm.nih.gov/pubmed/26891166> 3<https://www.ncbi.nlm.nih.gov/pubmed/20048505>
This range is recommended by :
The Academy of Nutrition and Dietetics
The American College of Sports Medicine
The International Society of Sports Nutrition also recommends a very similar range of (1.4—2g/kg).4<https://www.ncbi.nlm.nih.gov/pubmed/28642676>
Here’s an example to illustrate this clearly.
If an individual weighs about 70 kilograms (154 pounds) and his energy intake averages around 2,000 calories per day, his protein requirement depends upon his choice of activity (intensity, duration, and type) and is one of the following:
Individuals engaging in endurance exercise should ingest levels at the lower end of this range, or 1.4 grams/kg/day. In this case, the person should consume about 70 (bodyweight in kilos) x 1.4 (grams of protein) = 98 grams of protein per day.
Individuals engaging in intermittent activities, such as football, rugby, etc., should ingest levels in the middle of this range, or 1.7 grams/kg/day. In this case, the person should consume about 70 (bodyweight in kilos) x 1.7 (grams of protein) = 119 grams of protein per day.
People engaging in strength/power exercises, such as heavyweight training, should ingest levels at the upper end of this range, or 2 grams/kg/day. In this case, the person should consume about 70 (bodyweight in kilos) x 2 (grams of protein) = 140 grams of protein per day.
How Much Protein Per Day |Maximum Intake
Based on numerous studies and research, one can conclude that for active individuals partaking in physical activities ranging from sports to weight training, the optimal protein range is between 1.2 to 2g/kg.
So the question that demands attention here is this:
Is there any additional benefit of ingesting more than 2g/kg of body weight of protein per day?
The additional benefit could be either more muscle gain or superior fat loss.
The top guns performed a systematic review, meta-analysis, and meta-regression in this industry like Alan Aragon, Menno Henselmans, Brad Schoenfeld et al.5<https://www.ncbi.nlm.nih.gov/pubmed/28698222>
And they concluded that protein intake at amounts higher than ~1.6g/kg/day does not further contribute to RET (Resistance exercise training)-induced gains in FFM (fat-free mass).
A 2006 study by Hoffman et al., concluded that protein intake above 2g/kg/day did not produce any significant strength or lean mass gains.6<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168>
So if you are a 70kg individual, you don’t need more than 112g (70*1.6) of daily protein for maximal muscle gains.
More protein, however, will not result in extra muscle gains!
Protein intake above 2 grams/kg/day is only advised in special cases, such as very high energy intake.
In the above example, if an individual is an athlete and has a caloric requirement of 4,000 calories, then calculating his protein requirement at a modest level of only 12 – 15 percent of the total calories gives us about 150 grams (15 percent of 4,000 calories = 600/4 = 150 grams), which is 2.14 grams/kg/day.
However, these cases are sporadic, and the lower amounts described above should be sufficient for most recreational athletes.
Is This Extra Protein Bad for Kidney?
You might be wondering if consuming 1.2 – 2 grams of protein per kilogram of bodyweight will harm your kidneys.
The long-term effects of high protein intake on chronic kidney disease are still poorly 7<https://www.ncbi.nlm.nih.gov/pubmed/16174292?dopt=Abstract&holding=f1000,f1000m,isrctn> understood, and there isn’t significant evidence that can link a high protein diet with kidney issues.8<https://www.ncbi.nlm.nih.gov/pubmed/17369718?dopt=Abstract&holding=f1000,f1000m,isrctn>
A study9<https://www.ncbi.nlm.nih.gov/pubmed/2912408?dopt=Abstract&holding=f1000,f1000m,isrctn21> compared normal healthy adults following a regular, unrestricted protein diet with a group of vegetarians who maintained a long-term low-protein diet.
The results suggest that a high protein non-vegetarian diet does not significantly affect how the kidney functions with regards to “normal aging” in healthy subjects.
However, if you have renal issues, consult your physician before you embark on a high protein diet.
Conclusion | My Recommendations for Protein Intake
RDA guidelines for protein intake are less than the amount required for active individuals and should thus be adjusted according to one’s type of activity, as explained above.
If you indulge in low-to-moderate activity, then target at least the lower end of the range i.e., 1.2 to 1.5g/kg/day.
If you take part in moderate-to-high intensity activities such as weight training, Crossfit, HIIT, powerlifting, etc. then consume between (1.5 to 2)g/kg/day.
Aim to get your protein from various food sources to get all the essential amino acids, especially if you are a vegetarian/vegan.
If you are planning to add a protein supplement to your diet, read my article on choosing the right whey protein supplement.
If you are a vegetarian and worry about how you can consume 100g of protein in a day, read this.
What do you think about protein requirements?
Have something you like to add.
Let me know in the comments below!
Sources & References [ + ]
Hi Akash. I have Kidney stone tendancy and I think it is really coming between me having high proteins. What should I do?
Hey Aniket, Sorry for the delayed response buddy! Aim to achieve the lower end of the range i.e. 1-1.2g/KG of BW and you should be fine. Good luck and let me know if you want to know anything else.
How about whey? I asked my doc if I can have whey he immediately said No as it MAY cause me trouble. I am going for white eggs and beans for now.
Whey is not a problem. Its simply derived from milk. However, there are thousands of brands out there, and only a selective few are using quality ingredients, superior processing methods, and approved sweeteners, you can find about the criteria for selecting the right whey here: https://fabulousbody.com/choosing-the-right-whey-protein-supplement-critical-points-to-remember/
If you can comfortably reach the required protein range with food alone, then whey will not make much of a difference in your results, however, if you find it difficult to reach your goals, supplementing it with ~20gms Whey should not be an issue.
In the end, this is just my opinion based on my experience and knowledge and one should always take their doc advise. Hope this helps:)
Thank you so much Aakash. That was a real boost.
Happy to help. Let me know how it goes…
Hi Akash!I am doing strength training and cardio to lose weight.Should i lift heavy to burn fat or do more reps with lighter weights to burn fat.
Hey Anvesh,
Thank you for your comment and apologies for the late reply!
I strongly recommend to stick with heavy weights. With that you won’t lose your muscle ( there is a direct co-relation between your strength and your muscle mass) and also the EPOC will be higher…meaning higher intensity of your workouts will keep your metabolism high for long hours, sometimes up to 48 hours (acc to few studies). all this extra energy will be supplemented by your fat reserves. i have tried both approaches and one with heavy weight is the best. hope this helps:)
Hello sir , my name is saurabh . I am very thankful for ur protein intake plan but I had a que that I am gyming from a year but not able to bulk in a proper way……my weight is bet 62-64
que-
1.eating of 4 full eggs daily is gud or not n if yes then will it cause over heat in body i.e acne or some other problems.
2.what should I add in my diet to bulk up rapidly without any protein powder…..
Hey Saurabh,
To gain weight you need to eat above your TDEE. You can figure this out here: https://fabulousbody.com/free-tdee-calculator-%E2%80%8B-how-to-calculate-tdee
The maximum I would suggest is 3 whole eggs. You can add 2 egg whites to the mix!
This is a good resource if you are trying to build muscles/gain weight: https://fabulousbody.com/how-to-build-muscles-the-ultimate-guide/
Hope this helps!
Shivani
4 April 2020 At 4pm
Hi Aakash sir I m 50yrs old dibetic patient. I m lecturer by profession. plz advice me my diet plan .
Hello Shivani. I am not a doctor and cannot advise people who have a medical issue. However, I can offer a few tips:
-Limit your carbs, keep it in the moderate range ideally close to 100-125g. Limit fruits and avoid any high glycemic fruits like bananas, melons etc. Keep proteins and fat moderate. Eat very close to how much your body can burn. Use this TDEE calculator: https://fabulousbody.com/free-tdee-calculator-%E2%80%8B-how-to-calculate-tdee. And eat 20% less then TDEE.
Hope this helps.