Calculating and achieving daily protein requirements

protein powder

Dietary protein provides the essential building blocks for all body tissues. These building blocks are called amino acids. There are 20 different amino acids found in the body, 10 of which are classified as essential amino acids and the other 10 non-essential. Don't misinterpret this classification system, all amino acids are 'essential' for healthy body functioning.The body can manufacture non-essential amino acids however it cannot manufacture essential amino acids meaning that they must be obtained from the diet. Protein intake is absolutely necessary for growth and repair of muscle, bone and connective tissue. Inadequate dietary protein will delay or prevent recovery from exercise, the building and maintenance of muscle mass, inhibit training and sport performance and increase the risk of injury and over training.



Daily protein requirements for healthy adults vary depending on amount and type of activity:

• 1g per kg of body weight for general regular exercise
• 1-3 days per week of light to moderate exercise or sport
• 1.2-1.6g per kg of body weight for endurance and strength training
• 3-5 days per week of moderate to hard exercise or sport
• 1.6-2.0g per kg of body weight for heavy endurance training or new strength training programs
• 5-7 days per week of moderate to hard exercise or sport

Achieve your daily protein requirements by spreading your protein intake evenly across the day. Consuming regular meals containing protein, 3 meals and 2-3 snacks every 2-3 hours is a great way to achieve this. Regular protein intake that meets daily requirements is not only the best way to promote recovery from exercise (more on this here: What should I eat after training?), build and maintain muscle mass, optimise training and sport performance and prevent injury and over training but it is also an effective strategy for losing and controlling body weight (more on this here: Consume protein at every meal to promote weight loss and weight control).

chicken breast

Consuming high protein foods in your regular meals and snacks is the best way to achieve protein requirements:

• Dairy foods contain 10g of protein per serve (250ml milk, 200g yogurt, 40g cheese):
• Meat, fish and poultry contain 10g of protein per serve (40g)
• Eggs contain 6 g of protein per serve (1 egg)
• Beans and legumes contain 6-10g of protein per serve (100g, 1/2 cup)
• Nuts contain 10g of protein per serve (50g, 1/4 cup)

Include a variety of high protein sources in your diet to achieve your daily requirements, don't rely on a single food group. Consuming a variety of protein containing foods not only provides your body with different types of protein but it also helps you obtain a variety of other micro-nutrients and minerals in your diet.

If you are at risk of not achieving adequate protein intake due to elevated requirements from exercise a protein supplement may be required. The typical protein shake or bar provides between 20-30g of protein per serve so will effectively help to boost daily protein intake. The large majority of your daily requirements should come from foods, supplements should only be used as exactly that -  a supplement only. Eating to meet protein requirements does not imply a high protein diet. A balanced intake of all macronutrients (protein, carbohydrate and fat) is best. Exceeding your daily protein requirements is unnecessary and could be potentially harmful if excessive and prolonged.

The 5 points below are a summary of this article:

• Meet daily protein requirements every day
• Spread protein intake evenly across the day with regular meals and snacks, 3 meals and 2-3 snacks
• Include high protein food sources in meals and snacks to help meet requirements with foods
• Include a variety of protein sources from different food groups
• Use a protein supplement to help meet requirements if it cannot be achieved through food intake alone