How much protein should I take to reach my goals?
This is a common question we face as personal trainers, and here is how to calculate your needs, provided you already are active and striving for gains or weight loss.
The recommended protein intake typically falls within the range of 1.5 to 2 grams per day per kilos of lean mass.
To determine your lean mass, subtract your body fat percentage from your total weight. Once you have your lean mass, multiply it by a factor of 1.5 to 2.
Our team generally uses x1.6, which has yielded good results for both lean mass gain and weight loss while preserving as much muscle as possible in the case of a weight loss goal.
If you are not engaging in any sports or physical activity yet, the recommended protein intake may be unnecessarily high for you. Each gram of protein contains approximately 4 calories. If these proteins are not metabolized, they may be wasted or stored in an unfavorable way, potentially leading to fat gain. If in doubt, starting at 1 gram and adjusting from there is a good idea.
To note that not all proteins are assimilated by the body at the same pace, and here is some helpful information about it.
Proteins absorption rates.
1. Fast-absorbing proteins:
Very often derived from milk, such as whey protein, they tend to have a high bio-availability, which is their ability to be easily and rapidly digested, absorbed, and used by the body. When you consume fast-absorbing protein, it gets broken down into amino acids and peptides, which are quickly absorbed into the bloodstream, allowing for a rapid delivery of amino acids to your muscles. It usually takes no more than a couple of hours for absorption for a standard serving, and this is the reason having a shake of it is usually recommended around workout, often favored post-workout.
They are so many product out there but here a pretty decent one to start with :
Gold standard 100% whey
2. Slower absorption proteins (such as casein):
Proteins from meat, like chicken, beef, or fish, take longer to be absorbed. They undergo a more complex digestion process, requiring more time to break down the complex protein structures into amino acids.
Casein, for example, is a type of protein found in milk that is known for its slow absorption rate.
These type of protein provides a steady and prolonged release of amino acids, which can be beneficial for sustaining muscle growth and repair over a longer period, such as during sleep, and the reason a casein shake can be recommended before sleeping.
Current studies estimate the absorption at about 6grams per hours.
Here a casein we have tried :
In conclusion, both fast-absorbing proteins (like whey) and slower absorption proteins (like casein) should be included as they both can contribute to your overall protein intake and support muscle development and repair.