SportMed Training: How Much Protein Do We Need?
WEEK 8 SUN RUN IN TRAINING: NUTRITION TIPS
Scientists have some new answers to the popular question of how much protein we need to build muscle. Researchers are now using a new method of estimating protein requirement known as IAAO (Indicator amino acid oxidation), which estimates our protein needs at 1.2g protein per kg of body weight.
This amount is 40-50% higher than the current Canadian protein requirement advised by the Recommended Dietary Allowance (RDA). The RDA was calculated using an imperfect method called nitrogen balance, which is known to underestimate our protein needs. Further, the RDA level was designed to avoid overt deficiencies and new research is demonstrating that this underestimates the optimal amount of protein needed for sustaining and building muscle mass. We now know that our Canadian protein recommendations fall short of promoting optimal muscle mass.
Both young and older women tend to consume less protein than their male counterparts. For an average 50 year old woman who weighs 154lbs, she needs 1.2g protein X 70kg = 84g protein per day to maintain and build muscle. She can get this much protein in one day from:
– 2 eggs (16g protein)
– 1 cup milk (8 g protein)
– 1 can tuna (30g protein)
– 100g chicken or 2/3 of a chicken breast (27g protein)
– ½ cup yogurt (4g protein)
Unfortunately, we lose muscle mass and function as we age, which can limit our mobility in our golden years. A study published in the American Journal of Clinical Nutrition found that we can prevent and reverse this aging process with … Read the full article at SportMedBC here.
