Going to the gym to lift some weights can be a gateway drug to an overall health routine. Before you know it, you’re doing pre-workout mobility exercises. You’re foam rolling, or using one of those fancy massage guns that feel like you’re about to put a hole in your thigh. And what about those $15 protein shakes they’re selling in the front lobby? If you don’t drink alcohol after working out, does all that energy you spent picking things up and putting them down become a waste of time?
That barista is trying to guilt-trip you over an extra scoop of protein powder It may not have solid science to support itBut it’s true that people who exercise regularly need more protein than your average couch potato. Our bodies need amino acids from proteins – the building blocks of muscles – to repair tissue that breaks down during workouts.
sports dietitian Sara Gilbert, MS, RDN, LDN, CSSDDoctors at Boston University’s Sargent Choice Nutrition Center point out that most Americans are already getting far more protein than they need. The US recommends just .8 grams of protein per kilogram of body weight per day for the average person, or about 70 grams — about two large chicken breasts — for a person weighing 195 pounds.
On the other hand, while Exact guidelines varySomeone who is, say, seriously interested in lifting weights or training for a marathon. and need a good deal More than that. For example, Ricky Ng, The director of performance nutrition at the Las Vegas Raiders says the team aims for players to get between 1.6 and 2.4 grams per kilogram — that is, two to three times more than normal recommendations.
time also matters
Apart from eating enough, a common issue is timing protein intake incorrectly. Many of us will rely mostly on carbs at breakfast and as snacks, then eat a larger portion of meat at dinner. But to build muscle, you’ll want to get protein three to five times a day, or basically every meal and snack, says Ng. (Although it used to be recommended to eat protein within 15 to 60 minutes after a workout, that principle disintegrated.)
It is important to get a consistent amount of protein because our body cannot hold on to excess macronutrients like carbohydrates. Gilbert says that if our bodies are low in carbs, any extra that can’t be used immediately can be converted to sugar or stored as fat. But when our muscles need protein we have less protein reserves, so our body may take some protein from other muscle tissues, which is not good for growth. Ng says that without adequate, steady protein intake, we won’t see the progress we expect from workouts, or find that it takes an extra long time to recover from the gym, or get sick easily.
Not all proteins are created equal
If you want to get into the details about your protein, Ng says sources rich in leucine are best for muscle growth, because that particular amino acid signals and drives protein synthesis. Proteins that come with omega-3s (which maximize anabolic potential, or the body’s ability to build and repair muscle tissue) and vitamin D (which signals muscle protein synthesis) are also helpful, he adds. “Key proteins for our players include salmon, pasture-raised eggs, kefir or Greek yogurt, chicken and beef,” he says.
Fortunately, unless you suffer from kidney problems, there is no major risk from overdoing your protein intake – although if you’re eating meat you may be getting more saturated fat than is good for your cholesterol. And high-protein diets sometimes don’t include other food groups, like dietary fats and fruits and vegetables that come with important vitamins and minerals.
