For one of our first blogs I wanted to provide some basic information for protein intake. Understand that upon your individual goals and activity levels these numbers will vary. Plus in some exercise and medical communities these basic guidelines will be challenged. So start on the low end with these numbers and experiment to see what kind of results you experience.
The recommended minimum protein intake for sedentary, healthy adults is 0.8 grams per kilogram of body mass. This would be about 55 grams of protein per day for a 150 pound individual. However, this is simply to prevent protein deficiency, cover basic daily requirements for protein turnover. During high intensity training it is widely accepted that these requirements can and should raise to 95 to 135 grams for that same 150 pound person. Interestingly these recommendations may be adequate to only cover protein turnover. New research suggest that higher amounts may be vital for immune function, metabolism, weight management and performance. Therefore higher intakes of protein are recommended by many experts. Numbers at a gram per pound of body weight and higher has been successfully used by physique athletes, power lifters and high intensity athletes.
At this point I don’t want to get into complete and incomplete sources of protein. But I will address the question that arise around safety with higher protein intakes. Primarily this concern around individuals with renal (kidney) disease and renal failure. Individuals who have diabetes or some other of renal disease are those who have been primarily at risk. It is their underlying disease state is what has put them at risk not the protein intake in and of itself. Recent studies have shown that those with healthy kidneys showed no additional renal stress with higher amounts of protein intake. So within reason, higher protein intake appears to have no negative consequences. But again start at the low end and adjust your intake slowly and monitor your results compared to results desired.