I often see services that offer to calculate your “optimal protein intake”. The reality is two-fold: 1) the physiology of protein use is probably too complicated to zero-in on a specific protein need; and 2) protein needs are pretty straight forward and can be prescribed based upon body size and activity level. There is such a thing as “too little” protein. Unless someone has issues with kidney health, however, it is not likely that there is “too much” protein—other than the unnecessary expense (protein is, generally, the most expensive macro) and the impact on caloric balance.
Minimum protein intake is approximately 0.4-0.6 g per pound of (lean) body weight. This is sufficient to maintain muscle tissue and supply the basic cellular needs. It is not sufficient for the serious or recreational athlete/exercise—especially when wanting to add muscle mass.
“Excessive” protein is likely to be intakes above 1.25 g per pound. It is not uncommon for bodybuilders and powerlifters to consume in excess of 1.5 g/lb, but, as stated above, this is costly and unnecessary. A healthy renal system, however, can generally handle the load. The consumer is just making more expensive urine.
Optimal protein is somewhere between 0.8 and 1.0 g per pound of body weight. Here, 1.0 g/lb is an ideal target, because, for simplicity, it make the math easy (no one should need a calculator to figure it out). This also allows some margin for error in measuring or meeting the target. At roughly 1.0 g/lb, one can be confident that they will be able to build or maintain muscle mass—provided, of course, they are training and recovering effectively. This will also meet the fluctuating needs as stress, activity, and training levels vary from day to day. It is also worth noting that athletes training intensely for long durations may use some protein for energy (in addition to carbohydrates and fats).
Protein should be calculated first. Carbohydrates will follow, relative to training. Fat is your cushion (pun intended). Fats are adjusted to meet the caloric balance—more or less relative to total calories needed for the day and body composition goals. As a general rule, the minimal fat intake is set at approximately 10% of the body weight.
While the timing of carbohydrates and fats are somewhat important (more important the more serious the training), protein intake should be rather balanced across the day with just slightly more in the final meal of the day. Proteins digest at different rates, so fast digesting proteins, like whey, should be consumed around training times, but slow-digesting proteins will be absorbed steadily through the day. Thus, it is best to focus on spreading proteins over more frequent meals—in addition to focusing on lean quality sources of protein.
Before your pay a service fee to have your “optimal” protein calculated, weigh yourself and multiply by 1. Determine your planned number of meals and divide accordingly. For an example, a 200 lb male eating 6 meals on a training day might eat 30 g in the first five meals and 50 grams in the final meal. The math is simple. Hence, focus first on caloric balance, then macro balance (starting with protein at 0.8-1.0 g/lb), followed by nutrient timing (especially in relation to training).
Be your best today; be better tomorrow.
Carpe momento!