Daily Protein Intake: A Guide to Protein Supplements
Determining your daily protein intake depends on various factors, including age, sex, weight, and activity level. Generally, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, for those engaged in regular physical activity or strength training, the intake can be significantly higher.
For active individuals, the recommended protein intake ranges from 1.2 to 2.0 grams per kilogram. For instance, a 70 kg (154 lbs) athlete may need between 84 to 140 grams of protein daily depending on their training intensity.
Why Consider Protein Supplements?
Protein supplements can be an efficient way to meet your daily protein needs, especially for those who struggle with food intake or require higher protein for recovery and muscle gain. Popular protein supplements include whey, casein, and plant-based proteins like pea and hemp.
Choosing the Right Protein Supplement
When selecting a protein supplement, consider factors such as:
- Protein source (animal vs. plant-based)
- Presence of additional nutrients (BCAAs, vitamins)
- Digestibility and personal dietary restrictions (e.g., lactose intolerance)
Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet or adding supplements, especially if you have specific health concerns or dietary restrictions.