When it comes to getting fit, people sometimes overlook the importance of protein, leading to the underconsumption of this muscle-building macronutrient.
Undereating protein can compound the problem when people embark on a self-improvement journey. This can often involve a new, calorie-restricted diet and a significant uptick in physical activity. Lost in the well-meaning mission is ensuring enough protein is consumed.
The modern world of convenience often makes the problem worse. Packaged and processed foods tend to be carbohydrate-heavy. The macronutrient is typically much cheaper than protein, and high-carb snacks are known to be palatable and easy to eat.
Protein is critical for building lean muscle.
On average, Americans obtain between 14% and 16% of their daily calories from protein. While the amount varies widely, the Mayo Clinic states that protein should account for 10% to 35% of the average sedentary adult’s caloric intake. They recommend around 0.8 grams per kilogram of body weight or roughly 0.4 grams of protein per pound.
However, as people reach their 40s, they recommend 1-1.2 grams per kg (around 0.5 grams per pound) to help offset sarcopenia, which naturally occurs as we age and results in a loss of muscle mass. And if you exercise, 1.1-1.5 grams per kg is ideal (0.5-0.7 grams per pound), with those engaged specifically in resistance training needing even more, between 1.2-1.7 grams per kg (0.5-0.8 grams per pound).
For example, a 180-pound person who regularly lifts weights should consume upwards of 144 grams per day. Even that is potentially on the low end, with some recommending one gram of protein per pound of body weight.
One important consideration is also your starting weight.
The recommendations noted above are meant to reference your ideal body weight. For example, a 250-lb man who is 50 lbs over his optimal body weight should use 200 lbs as the reference weight when calculating the optimal amount of protein he should eat.
While adequate protein can be sourced through whole foods, like beef, eggs, and yogurt, supplementation can also offer individuals an easy way to hit their targets. With the growing awareness of protein’s importance, the protein powder market continues to expand. In 2021, it was valued at $4.4 billion globally and is forecast to reach $19.3 billion by the decade’s end.
However, a well-rounded diet is still the best way to obtain this powerful macronutrient.