Protein calculator

By definition, every essential nutrient is necessary for the proper functioning of the body. However, protein intake is always paramount when it comes to muscle strength and growth.

Protein builds muscle, improves training, and accelerates recovery. The right amount is crucial for fitness and muscle tone, as well as for maintaining the body during the recovery phase after training.

This article will tell you how much you should consume daily and when the best time to do so is. It includes a handy calculator and tips for a healthy diet to help you consume the right amount for your activity level and achieve your goals.

What are proteins?

Proteins, along with carbohydrates and fats, are one of the three macronutrients essential for healthy bodily function; they are the building blocks of the body.

They consist of 20 amino acids, organic molecules, some of which are produced in the body and others of which can only be obtained through food; these are the so-called essential amino acids. There are nine essential amino acids.

Proteins have specific functions in the body. The correct protein levels ensure the proper structure of organs and tissues. Therefore, dietary intake should be higher during growth and development. Proteins are also an essential component of cell function.

They can also be categorized according to their function. Some act as messengers, transmitting signals that support various bodily functions. Other proteins are structural and build cells.

How do I calculate my protein requirements?

As with other nutrients, the amount of protein you need depends on various factors, including your energy requirements, whether you are in a growth or development phase, and how much exercise you do.

You can calculate the correct value in various ways, based on age, body weight, or calorie intake. The accepted range is 10% to 35% of your daily diet.

Here are recommendations for different protein amounts based on your activity level.

Building or maintaining muscle mass (minimum)

The recommended daily allowance (RDA) is 0.8 g of protein per kg (or 0.36 g per lb) of body weight. This is the minimum to prevent deficiency in adults with a sedentary lifestyle. A more functional starting point is 0.8 g per lb (1.7 g per kg) of body weight for active individuals or those who wish to maintain their muscle mass.

Muscle building (recommended)

To build muscle, you need to consume more protein than the recommended daily allowance. A recommended amount is 1 gram per pound of body weight.

Maximize growth and performance (high)

For very active people or those aiming for maximum growth and muscle development, the daily protein intake should be 1.2g per pound of body weight.

Does it matter what type of protein you consume?

Many different protein sources and combinations can be included in your diet to meet your needs.

Many people meet their protein needs through meat and dairy products. For vegetarians and vegans, there are plant-based alternatives. While these generally contain less protein, the appropriate intake can be achieved through combinations.

Ideally, a mix of different protein sources is best, which also contributes to a balanced diet.

From a nutritional point of view, proteins are divided into complete and incomplete proteins.

Complete proteins

A complete protein is a source that contains all nine essential amino acids in sufficient quantities. The nine essential amino acids are:

• Phenylalanine

• Histidine

• Isoleucine

• Leucin

• Lysine

• Methionine

• Threonine

• Tryptophan

• Valin

Here are some common animal sources of the nine essential amino acids:

• lean beef

• chicken breast

• turkey breast

• Fish

• tuna

• shrimp

• eggs

• Milk

• Greek yogurt

• cottage cheese

Plant sources of essential amino acids include:

• Soy products such as tempeh, tofu and edamame beans

• Quinoa

• beans

• rice

• Buckwheat

• Hummus and pita

• Hemp and chia seeds

• Spirulina

Incomplete proteins

Incomplete proteins are protein sources that do not contain all nine essential amino acids. These sources are less effective than foods containing complete proteins, but can still be valuable when combined correctly.

Many healthy, protein-rich foods contain incomplete proteins, and many food sources that contain complete proteins, such as fatty red meat, are unhealthy.

It is possible to combine a variety of foods containing incomplete proteins, such as legumes and grains, to meet the recommended daily intake for your needs.

Here is a list of incomplete proteins. These are the most common sources for people who want to avoid meat, dairy products, and fish.

• lenses

• Ezekiel bread

• peanuts

• pumpkin seeds

• Chia seeds

• oatmeal

• almonds

• Brussels sprouts

• broccoli

• green peas

• Mushrooms

• grapefruit

• Avocados

Does it matter when you consume protein?

The benefits of protein consumption are undeniable, but does it make a difference when you consume this important nutrient throughout the day?

It's common knowledge that animal protein is beneficial after training, especially after strength training or weightlifting, as it provides the amino acids necessary for muscle growth. But let's look at the scientific findings:

A study in Medicine & Science in Sports & Exercise has investigated various variables for sustainable muscle growth.

Forty physically active men and women were asked to consume animal proteins and vegan meals at different times so that researchers could assess whether there was a difference in how the body synthesized proteins after strength training.

The study found little difference in how the body synthesized proteins, regardless of whether they were consumed throughout the day or primarily in the evening meal. There were also hardly any differences regarding the type of proteins ingested.

Other research related to this study led to another interesting finding: a vegan diet as a protein source can successfully build new muscle, which challenges some traditional views.

However, with vegan protein sources, it is crucial that the protein is well-balanced or "paired", for example by combining grains with legumes to complement the amino acid profile.

Regarding the timing of protein intake, despite the results of this particular study, there are known benefits to a higher protein intake at breakfast, which improves metabolism; muscle growth should not be the only consideration.

Breakfast is an important opportunity to consume sufficient protein before training, especially for endurance training. Traditionally, however, most athletes and sportspeople focus their protein intake on the period after training.

Consuming protein (along with other essential nutrients like fluids, carbohydrates, and electrolytes) 30 to 60 minutes after training supports faster recovery and promotes muscle growth and regeneration. This is often referred to as “anabolic window" designated.

Anabolism is the process by which small molecules develop into larger, more complex molecules, forming new tissues and cells, including muscle. The anabolic window is your body's anabolic response.

After strength training, your body is in an anabolic state – processes take place at the cellular level, promoting muscle growth and regeneration. The anabolic window is the time when muscles are most receptive to nutrients like protein.

However, how much protein you should consume depends on the intensity of your training.Whether you ate before training also affects the benefits and timing, although most people consume protein within two hours after training.

One of the most overlooked opportunities for protein intake is before bedtime. During the body's rest phase, this can promote muscle recovery and alleviate muscle soreness after training or exercise during the day.

Consuming 30-40 grams of protein before bed is beneficial for those who regularly engage in strength training, as it supports muscle strength and muscle growth.

Several studies have focused on casein and its effects when consumed 30 minutes before bedtime. It has been found to have a positive effect on muscle strength and development.

Casein is a complete and slowly digestible protein, so bedtime is the perfect opportunity to bring about a sustained release of amino acids that are essential for muscle recovery.

Frequently Asked Questions

How much protein should you consume per day?

The recommended daily intake is 0.8 g of protein per kg of body weight, but active individuals or those looking to maintain muscle mass should aim for 0.8 g per lb of body weight. Actual intake depends on factors such as age, gender, and activity level.

A nutritionist can help you determine the right amount and type of food according to your fitness needs and dietary preferences.

Is it possible to consume too much protein?

Yes, but that's only possible if you already have pre-existing conditions, as too much protein can strain the kidneys and lead to kidney stones and kidney disease. Furthermore, it can lead to unwanted weight gain, since the body stores excess protein as fat if you burn less than you consume.

Protein intake supports strength, regeneration, and long-term fitness.

Protein intake is always a key focus for sports enthusiasts and athletes. It's essential for muscle growth, strength, and recovery. Maintaining the right protein levels, tailored to your fitness and training level, is crucial for a toned and strong physique and underscores the importance of nutrition in your training routine.

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