Protein Intake & Timing

By Lisa Swearingen, MS, RD

If you’re an athlete or an everyday-Joe, you’ve probably heard that protein is important. You might even know that protein is crucial for recovery and building and repairing lean muscle mass. However, do you really know how much protein you need and when you need it?

What the heck is protein & where is it found?

Protein is one of the 3 macronutrients (protein, carbohydrates, fats) that make up all foods. ALL proteins are made up of building blocks called amino acids. Some are essential while others are classified as non-essential. Essential amino acids cannot be made by the body, thus must be taken in via food, while, non-essential amino acids can be produced by the body. Complete proteins are able to provide all essential amino acids within a single food, while incomplete proteins do not. Most complete proteins are animal-based products, but don’t fret, some plant sources include, tofu, soy and tempeh. Incomplete proteins or foods that don’t contain all essential amino acids, can be combined to make a complete protein. Examples of incomplete proteins include, rice and beans; nuts/seeds and veggies; peanut butter and bread/bagel to name a few. Most likely, if you are eating a balanced diet, you’re getting the essential amino acids needed for building and repairing your body.

How much protein do I really need each day?

The Recommended Dietary Allowance (RDA) for an everyday Joe is 0.8 grams (g)/kilogram (kg). Meaning… A 140 pound (lb) or 63.6 kg individual would need roughly 51g of protein each day. Does this number surprise you? Don’t worry, we’ll cover what grams of protein looks like in day to day life. It is commonly assumed that athletes or highly active individuals have an increased need for protein to aid in building and repairing muscle breakdown. The question is how much more is needed? Protein needs are basis on factors such as, type of exercise/training, duration and intensity to name a few. For most athletes, protein intake ranges from 1.2g to 2.0g per kg of body weight, based on the factors previously listed. A 140lb athlete’s range would be 76g to 127g of protein per day. During CoVid, a slightly increase protein intake (up to 2.0g per kg per day) may help preserve your lean muscle mass and help with satiety between meals and snacks.

When should I have protein?

Our body is in a constant flux between muscle protein synthesis (building) and muscle protein breakdown. Research has suggested that greater muscle protein synthesis is achieved by evenly spacing meal throughout the day. It is common that a large bolus of protein is consumed at a single meal (ie. Dinner) rather than spread throughout the entire day. This can be problematic because research has shown that our body is limited in how much protein it can utilize at a given point in time. Thus, a large bolus of protein at a single meal might be somewhat wasteful. Again, the question posed is “how much.” Previous research stated muscle protein synthesis in young adults is maximized with an intake of 20-25g of protein per meal. This method does not take into account weight, which will vary among individuals. Based on current evidence, to maximize muscle protein synthesis, an individual can intake up to 0.4g/kg of protein at a given point in time. For our 140lb athlete, this is 25g of protein. To meet the protein needs of 1.6g/kg of protein, the athlete would need 25g of protein per meal, plus some protein rich snacks between each meal to reach a daily intake of 1.6g/kg protein.

Translating numbers to real life

Below are examples of how much protein is in some of your everyday foods.

· 3oz meat, poultry, fish= ~ 24g

· ½ cup beans= ~ 7g

· 1 egg= ~ 7g

· 1 cup milk= ~ 8g

· 1 individual cup Greek yogurt (5.3oz)= ~ 12g

· ½ cup cottage cheese= ~ 13g

· 1 cheese stick= ~ 6g

· 1 cup soy milk= ~ 7g

· ½ cup tofu= ~12g

· 2 Tbsp hummus= ~ 2g

· 2 Tbsp peanut butter= ~7g

3 oz= ~ 1 palm 2 Tbsp= ~ 1 ping pong ball 1 cup= 8oz

For our 140 lb athlete, a daily protein intake might look something like the following.

8 am- 2 scrambled eggs + greek yogurt

10:30 am- 2 low fat cheese sticks

1 pm- 1- 3oz grilled chicken sandwich with slice of cheese on top

3 pm- 1 PBJ sandwich + ½ cup cottage cheese

7 pm- tofu bowl with rice (3/4 cup tofu, ½ cup beans)

**This example is looking specifically at protein intake, so other components of a balanced meal/snack (fruit, veggies, dairy, grains/carbs) are not included**

Questions about protein intake specific to you? Contact your Team Dietitian or connect through our CONTACT page.