The Journal of the Worldwide Society of Sports activities Vitamin (ISSN) takes that suggestion a step additional and says energetic individuals trying to construct or preserve muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. When you’re holding rating, that might be 105 to 150 grams of protein per day for an individual weighing 165 kilos.
Resistance-trained people consuming in a calorie deficit might have even greater protein intakes (2.3 to three.1 g/kg/d) to attenuate muscle loss throughout weight reduction.
All that’s to say, protein consumption is particular person and will depend on a number of components, together with your age, weight, exercise stage, and objectives. Your protein necessities may even change all through your life. For instance, ladies may want to regulate their protein consumption throughout being pregnant and lactation to maintain up with their physique’s wants. Individuals over 65 can also have to improve their protein consumption since the physique makes use of protein much less effectively as we age3.
So what occurs for those who don’t eat sufficient protein? Larson says it’s possible you’ll expertise signs like “a slow-healing harm, getting sick ceaselessly, feeling extra fatigued than regular, dropping muscle mass, or seeing issues together with your hair, nails, and pores and skin.”
