Protein – How Much Do I Need?

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How much protein do I need? Do I need more protein in my workout diet? Is too much protein harmful? These are some of the most common questions I am asked. I am going to answer these questions and more so that you can maximize your workout and get the most out of your workout diet.

First question, how much protein do I need? For the average individual it’s about .4 to .8 grams of protein per pound of weight, so that means a 200lb person needs about 120 grams of protein per day. That is equivalent to about 3-8 oz chicken breasts or 2-8 oz beef tenderloin fillets. Athletes need .6 to 1 gram per pound, so that would be 2-10 oz beef tenderloin or 5-8 oz chicken breasts, approximately.

This brings me to question 2: do I need more protein in my workout diet? The answer: you don’t need anymore protein than any other athlete. Many bodybuilders and “workout nuts” will tell you that you must consume massive amount of protein to build more muscle. A study published in the Journal of Applied Physiology in 1992 shows that consuming more protein than what is necessary to maintain a proper protein balance, does not improve strength or fat free weight gains. Basically, if you are an athlete, bodybuilder, or just someone wanting to add muscle, you do not need to supplement your diet with a lot of extra protein.

Now, as far as question 3 goes: is too much protein harmful? The truth is, nobody really knows. I read most of the popular medical and nutritional journals like, JAMA, The Journal of Clinical Nutrition, and The Journal of Human Nutrition and Dietetics. There has been no conclusive evidence that says too much protein is harmful to a healthy individual. Excessive protein does put more of a strain on the liver and kidneys so there are some risks of renal damage and possible hyper filtration, but mostly for those who have been diagnosed with some type of liver or kidney problems. My take on it is, why risk it? Why waste your time and money trying to consume massive amounts of protein that you don’t need? It is especially a good idea not to take the risk if your family has a history of kidney or liver disease.

The key is moderation and balance. Keep your workout diet balanced in all areas not just protein. For example, after a workout don’t just eat protein. Add some healthy carbs. This can actually promote more anabolic hormone profile that will reduce recovery after an intense workout. Great workout food equals a great workout. Diet is a very important key in any exercise program. Stick with this and you will get the most out of your workout diet.