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Protein intake: what is the right amount?
It may surprise you to learn that protein intake guidelines have been debated among nutrition associations, sports nutritionists, physicians, and other professionals with an interest in nutrition. While there are standard guidelines promoted by government agencies for the general population, many nutrition groups worry that the recommendations for certain populations are too low or that they do not take into account how much of this protein is actually absorbed. In this article, we've summarized protein recommendations from various companies that you should consider when planning your own meals or making recommendations to your clients. Different Protein Recommendations Different companies have made different recommendations based on...
Protein intake: what is the right amount?
It may surprise you to learn that protein intake guidelines have been debated among nutrition associations, sports nutritionists, physicians, and other professionals with an interest in nutrition.
While there are standard guidelines promoted by government agencies for the general population, many nutrition groups worry that the recommendations for certain populations are too low or that they do not take into account how much of this protein is actually absorbed.
In this article, we've summarized protein recommendations from various companies that you should consider when planning your own meals or making recommendations to your clients.
Different protein recommendations
Different companies have made different recommendations based on the research methods and target audience.
Below is a summary of the key recommendations:
The official is for healthy, sedentary adults USDA recommended daily allowance (RDA) protein is 0.8 grams of protein per kilogram of body weight daily. An alternative RDA of protein for healthy, sedentary individuals based on improved statistical analysis of USDA data is between 0.93 and 1.3 grams of protein per kilogram of body weight daily. This is for athletes Academy of Nutrition and Dietetics recommends between 1.2 and 2.0 grams of protein per kilogram of body weight. For athletes who want to build and maintain body mass, this is the International Society for Sports Nutrition recommends between 1.4 and 2.0 grams of protein per kilogram of body weight daily. This recommendation increases above 3.0 grams of protein per kilogram of body weight for strength training athletes and athletes on hypocaloric diets.
Your protein needs may increase to over 3 grams per kilogram of body weight dailyif:
They are older because people lose muscle mass as they age due to sarcopenia. You are pregnant to support the growth of the fetus. You breastfeed to support milk production. They are sick or injured to support cell renewal and reconstruction. You want toIncrease body mass("accumulate"). They follow a plant-based diet to ensure protein intake and balance the effects of someAntinutrients.
Would you like more information?
AFPA has developed several research-based resources on protein intake and supplementation for standard and plant-based diets. If you want to learn more, take some time to explore them here:
... more about that in the next part.
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