The daily protein requirement for the average individual is 0.8 grams of protein per kilogram of body weight or about 15 percent of total calories consumed, according to the Institute of Medicine (2005). This number can rise to between 1 and 2 grams for more physically active people and athletes. These intake levels are essential so the body can use protein to build hormones, provide the materials needed for enzymes, and contribute to cellular growth and the repair of bodily tissues. Insufficient quantities of protein, known as a negative nitrogen balance, forces the body to breakdown lean, healthy muscle tissue for its homeostatic requirements.
Step 1
Choose lean animal protein for a primary source. Skinless chicken or turkey, lean cuts of beef, fish, and egg whites provide quality protein with reduced fat intake.These foods have a higher biological value, meaning a higher percentage of its protein content is useable in muscle tissue.
Step 2
Eat a variety of legumes, beans and vegetables if you do not consume animal meat. Combine these foods to receive maximum offerings of protein. Plant-based proteins are considered incomplete proteins because they do not provide the 9 essential amino acids necessary to synthesize proteins. Eating different foods together increases the likelihood of getting the essential amino acids in some combination.
Step 3
Consume protein every 3 to 4 hours to maintain a positive nitrogen balance. Going excessive periods without protein consumption could encourage muscle tissue catabolism, or breakdown. Eat a serving of protein that is roughly the size of the palm of your hand. Supplement with whey protein drink to get the recommended daily amount of protein, if necessary. Whey protein has a 100 percent biological value and empties rapidly from the stomach to be absorbed and utilized.
References
- "Protein in the Diets of Healthy, Physically Active Men and Women," Nancy Rodriguez and P. Courtney Gaine; ACSM's Health and Fitness Journal; March/April 2007
- "Nitrogen Balance of Men With Marginal Intakes of Protein and Energy." D. H. Calloway; Journal of Nutrition 105:914-923, 1975
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