Welcome back! I want to begin by thanking you for taking the time to read another of my blog posts - as every click and read really helps.
This post will act as the sequel to my previous post on debunking some of the most searched fitness questions on Google, in order to filter down the hundreds and thousands of search engine results and only tell you exactly what you need to know.
2) How much protein do I need?
You may be surprised that this is one of the top searched fitness questions by beginners, and to be truthful, it's actually not. Although Google Trends shows there has been an increase in this topic over the past five years, there were quite a few questions ranked above this, such as "how to lose weight fast" or "best exercises for weight loss". However, these were very similar to the question I addressed in my previous post, and I wanted to turn the focus of this blog post elsewhere.
(Link to my previous blog post if you'd like to read it).
The answer to this question varies greatly from person to person - based on their height, weight, level of activity - to name a few of the many determinants. Another factor which greatly determines how much protein one requires is their goal - their "why" (more info on this topic is available in my first post). A bodybuilder, for instance, will be looking to incorporate far more protein into their diet than someone at the very beginning of their fitness journey.
A very common misconception is that a high-protein diet only matters to those looking to put on muscle - probably because we are always told that protein is required to build muscle - which it is. However, protein is a crucial macronutrient that also supports healthy weight loss. Many studies have found slightly varying results, but all acknowledge that a diet comprising 1.2 to 1.6 grams of protein per kilogram of bodyweight provide improvements in satiety (feeling of fullness), weight loss, fat mass loss, and the preservation of lean body mass when compared to lower-protein diets.
For those looking to gain muscle mass, a study comparing the performance of three groups of strength/power athletes found that the group consuming the above-recommended level of protein showed the largest improvement in their performance. However, it would be irresponsible to not highlight the potential risks of a very-high protein intake. A study from Maastricht University suggests that an extremely high intake of 2.8 grams per kilogram of bodyweight can have adverse effect on kidney function, while prolonged high-protein intake may affect blood pressure and can result in bone resorption unless alkali-rich fruits and vegetables are also consumed (Relevant study).
It must be said though, that the number one factor for those looking to lose or gain weight is calorie intake. Although protein has many properties that can assist your progress towards your goal, if you are not aligning your calorie intake with your goals - no amount of protein will counteract this.
All studies I have made reference to in this post are linked below. I am no expert on this topic, so I ensured the sole use of academic sources.
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