What is protein and how much do you need?

Are you confused about how much protein you need? Many athletes and exercisers are increasing their protein intake to help them both lose weight and build more muscle, but is that the right way to go? It makes sense that, since muscles are made of protein, eating more dietary protein will help you build more muscle. But is eating tons of eggs, meat and protein supplements really necessary?

A Little Bit of Science
Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.

There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body. These eight amino acids are called essential amino acids and must be supplied to the body by food or supplements. The other twelve non-essential amino acids are manufactured within the body, but both essential and non-essential amino acids are necessary for the synthesis of tissue proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, the amount of protein your body can use for building muscle is limited.

Getting the Right Kind of Protein
Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the lists.

Grains
Barley
Corn Meal
Oats
Rice
Pasta
Whole Grain Breads

Legumes
Beans
Lentils
Peas
Peanuts
Soy Products

Seeds & Nuts
Sesame Seeds
Sunflower Seeds
Walnuts
Cashews
Other Nuts

Vegetables
Leafy Greens
Broccoli

How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein intake.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day