Protein: What are the Requirements?

Protein supplements are popular in the fitness industry. Many individuals carry protein shakes in blender bottles to the gym for immediate consumption post-workout. While this can be positive, Cartwright claims “most [individuals] get plenty of protein”. Though consuming excess protein can lead to health concerns, it is very rare. Oliver, Leon, and Guerra-Hernandez explain that “protein and amino acids abuse, as food or supplements, seems to be associated with side effects such as ketosis, increased body fat, gout, kidney overload, dehydration, urinary excretion of calcium, and loss of bone mass”. The other extreme, protein deficiency is not common in the United States.

Adequate protein intake is crucial for health, but also to achieve ones’ fitness goals. Joy et. al  states that “the recommended levels for an adequate dietary protein intake for an adult is 0.8 grams per kilogram of body weight”.  Cartwright states that this required amount is necessary for “weight loss and satiety”. Protein requirements increase depending on activity level, with endurance athletes needing 1.2-1.7 g/kg of body weight and strength athletes needing 1.4-1.8g/kg of body weight. Individuals with certain health issues also have higher requirements for protein intake.  According to Cartwright, the “maximum amount of usable protein” in healthy individuals is 2g/kg of body weight.

Protein supplements are not needed by the majority of individuals in the United States. Though consuming large amounts of protein does not always lead to health problems, protein supplements can be costly and be a waste depending on the individual's diet. Individuals who exercise should still be aware of their personal requirement for protein and ensure they fulfill that requirement in order to maintain health and improve fitness level.

Cartwright, M. M. (2013). Protein today: Are consumers getting too much of a good thing?. IDEA Fitness Journal, 60-64.

Oliver, A., Leon, M., & Guerra-Hernandez, E.E. (2011). Prevalence of protein supplement use at gyms. Nutricion Hospitalaria, 26(5),           1168-1174. doi:10.3305/nh.2001.26.5.5110.