How much protein should I consume each day

Protein is a key player in the repair and construction of muscle tissue after exercise.  When you train you create microscopic tears in your muscle fibers.  In response your body makes your muscles stronger to protect them from future damage.  This process uses amino acids which your body creates from the digestion of protein.

Knowing that protein is used for the repairing and building of muscle many athletes have consumed massive quantities of protein in hopes of packing on muscle.  Many studies have been conducted in this have found that more protein is better up to a point.  After you reach a certain amount of protein any excess is converted to fat.

 

1 kilogram = 2.20462262 pounds

Here are some general guidelines for protein intake:

Non-Athletes and lazy people that don’t feel like training-(NO ONE at Unit 2 should fall into this category!!!!)

  • 0.8 g of protein per kg of body weight

If you are training for 1 hour per day 3 days per week – (You should be doing more.  If not here than somewhere!  Run with your dog on non-training days!  Get off your butt and do something!)

  • 1.3 g of protein per kg of body weight

If you are training for 1 hour per day 5-6 days per week

  • 1.6 g of protein per kg of body weight

If you are doing 1 hour of strength and conditioning per day AND 60-90 minutes per day of cardio 5-6 per week:

  • 1.8 g of protein per kg of body weight

If you are trying to lose weight for competition or lose some fat

  • 2.0 g of protein per kg of body weight
Posted in CrossFit, Diet, Fitness