For many years I just used whatever protein powder I liked the packaging of, and a scoop was generally provided inside, which was on average around 30g, and guess what?
I always used 30g or 1 scoop without a further thought on what me or my muscles actually needed.
I knew there was a vague connection between muscle and protein, and that in turn was linked to bodybuilding and weightlifting. That was it.
I had no idea, as I aged, protein intake would decrease and i was at a risk of sarcopenia. As my understanding evolved, I began to understand the need for protein closer to workouts, and then the link to absorption, and finally the need for a protein supplement, and specifically leucine a key amino acid for muscle growth & maintenance.
As you age, to help ensure you retain your muscle and help with fat loss.
How much protein do I need?
The amount of protein you need depends on a number of variables, which is why it is not a common topic. Variables include your size, levels of activity, weight and body composition.
Body composition is the unknown in most cases, the rest we can figure out and estimate to calculate our daily protein needs. Give it a try, using the method and below:
- Know your own weight in kg.
- Establish the average resting calories a person of your age, and sex burns per day.
- Establish the calories you burn from exercise.
- Add the above together to get a total.
- Use the table we developed with your weight and calories consumed to determine your estimated daily protein in grams.
- Calculate the grams of protein you consume on average per day in meals etc.
- Consider making up the shortfall with a quality protein powder.
| Weight: | kg |
| Average calories burn per day (A) | |
| Calories you burn from exercise (B) | |
| Total calories (A+B) | |
| Using table, protein required per day | g |
| Actual protein consumption | g |
| Difference or additional protein required | g |
| Scoops required at 30g |
I found this a useful exercise. Unless you are an elite athlete surrounded by coaches it's going to be hard to get this exactly right, but it's a start, and a guideline, and more than you most likely had before.
Rec daily intake.
The recommended Australian Daily Intake or RDI was used as well as some assumptions which were reviewed by our Dr Jason, so make sure you read them and as always if you aren't sure, have a kidney problem or have never used a protein supplement before, check with your doctor first.
My protein intake.
For my weight, BMR and calorie burn, I needed 112g of protein per day. I weigh 100kg. On average my meals totalled around 65g of protein.
Historically I was having 1 protein shake a day so would have a shortfall of 30 g odd. On these heavy exercise days, I would use a protein shake after each session. I do 2 sessions most days.
I drink this with water to avoid any extra fat and sugar in a milk mix.
I find it easy to slip into old routines, so as I plan my week and exercise around my work and home life.
I also plan protein intake based on how active I am that day and if I am eating at home, out etc and then prepare the shakes beforehand. Not an exact science but it works for me.
