How Much Protein Do I Need?

Question: How much protein should you have after a workout?

Answer: Consume at least 15 grams of protein an hour before a workout and at least the same amount afterward so as not to break down lean body mass (fat-free mass of the body i.e. muscle, bone, etc.).

Question: What are my daily protein needs?

Answer: The amount of protein required for normal health however is variable depending on many factors, namely, body weight, age, physical activity, health condition, environment, etc. Here is a general guide:

Women 14 and older = 46 grams
Pregnant Women = 71 grams
Lactating Women = 71 grams

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 130 lb female who is a regular exerciser and lifts weights
130 lbs/2.2 = 59kg
59kg x 1.1 = 64.9 gm protein/day