Proteins: How much do you need per day?
- Reading time: 9 min.
Are you frequently found at the gym and trying to keep an eye on your nutrition? Then you are probably aware of the importance of protein. Your body uses the amino acids from protein for many important physiological processes. For example, proteins support faster muscle recovery after training. But how many grams of protein per day are needed to meet your body’s requirements? In this XXL Nutrition blog, we’ll take a deeper look into daily protein needs and explain exactly how much protein you need!
What are proteins?
Before we dive into how many proteins per day you need, let’s briefly explore this nutrient. Proteins are also known as proteins and are one of the macronutrients. This group also includes fats and carbohydrates. These macros are the three most important building blocks your body needs to function properly. They provide energy and are involved in physiological processes within your body.
Proteins, carbohydrates, and fats all provide energy. One gram of protein provides 4 kcal, just like one gram of carbohydrates. Fat contains more energy, specifically 9 kcal per gram. In addition to energy, protein provides various amino acids. These are the small components that make up protein. In total, there are 22 different amino acids, each playing a role in your body’s functioning.
Would you like to know more about the different amino acids and what they do in the human body? In this blog, you can read everything about these building blocks of proteins.
How many grams of protein do you need per day?
Alright, as a bodybuilder, strength athlete, or even a beginner at the gym, you’ve likely heard that protein is important for muscle growth. Terms like HIGH PROTEIN are often thrown around, and many athletes believe they need to consume massive amounts of protein to see results. But is this true? How many grams of protein per day are needed in a healthy diet plan?
On March 2, 2021, the Health Council of the Netherlands published new protein guidelines. These guidelines outline the daily protein requirements, depending on activity level and lifestyle.
But what do these guidelines for protein intake say exactly? First, it is stated that the average adult needs about 0.83 grams of protein per kilogram of body weight. This is the amount of protein per day for non-athletic adults. Are you more active? Then your daily protein requirement quickly increases. For example, an endurance athlete needs around 1.4 to 1.6 grams of protein per kilogram of body weight. If you are doing strength training to build more muscle mass, you will need even more—around 1.6 to 2 grams of protein per kilogram of body weight.
How to calculate how much protein you need per day
As you can see, the amount of protein you need per day varies significantly depending on the type of sport. Serious strength athletes are advised to eat more protein than non-athletes. This is because your body needs more protein to repair muscles after a workout. Your weight also plays a role in how much protein you need daily. If you're following a protein diet, it’s especially important to calculate how many grams of protein you need each day. To find out exactly how much protein you need, you can use our macronutrient/calorie requirement calculator, which gives you direct insight into your daily needs based on your fitness goal.
Daily protein requirements based on activity level and training goals
How many grams of protein you need per day depends on your type of sport and training goal. You can follow the guidelines below:
- Non-athlete = 0.83 grams of protein per kg of body weight
- Recreational athlete = 1 - 1.2 grams of protein per kg of body weight
- Endurance athlete = 1.4 - 1.6 grams of protein per kg of body weight
- Strength athlete = 1.6 - 2 grams of protein per kg of body weight
What does this mean for someone weighing 85 kilograms? As a non-athlete, you would need about 71 grams of protein per day. As an endurance athlete, you should aim for 119 to 136 grams of protein, and as a strength athlete, you’ll need between 136 and 170 grams of protein daily. Fortunately, you can get this amount of protein from your daily diet. Try incorporating foods like quark, eggs, beef, chicken, fish, wholemeal bread, oatmeal, nuts, and beans or legumes. Need more high-protein foods? Check here for our list of protein-rich products.
How much protein per day for muscle growth?
Looking to build a significant amount of muscle mass? Don’t be misled by ‘broscience’ that encourages consuming as much protein as possible. Keep it simple and aim for 2 grams of protein per kilogram of body weight. This is how much protein you need for muscle growth.
By consuming 2 grams of protein per kg of body weight daily, you’re providing your muscles with enough building blocks to recover after intense training. The microscopic damage in your muscle fibers will be repaired, and to prevent further muscle damage, your body will make the muscles thicker and stronger. Of course, building muscle requires more than just eating enough protein. Your total calorie intake, training program (including sufficient rest), and genetic factors also play a role.
A much higher protein intake doesn’t provide additional benefits and doesn’t offer more muscle growth. Your body will only use the amount of protein it needs. Consuming excess protein may lead to a calorie surplus, which can result in fat storage (as protein also provides energy). Excess protein doesn’t have harmful effects on the kidneys in healthy individuals. However, it's a waste to consume too many (expensive) protein sources when it’s unnecessary.
Is there a difference in protein requirements between men and women?
Now that you know how much protein you need per day as an athlete, you can apply this to your diet. We often get asked if protein needs differ between men and women. No, this is not the case, as shown in this study [1]. The previously described guidelines for protein intake apply to both men and women.
In the past, it was believed that women needed less protein. This was mainly due to differences in fat and muscle mass. Women naturally have more fat mass and less muscle mass, so they were thought to need about 15% less protein. However, the study mentioned above shows that protein needs are the same for men and women.
In practice, this usually means that women need less protein per day than men, but that’s because women tend to weigh less than men on average.
Protein needs for vegans
Vegans have higher daily protein needs. They need to consume about 20 to 30 percent more protein per day than athletes who consume animal proteins. This is due to the amino acid profile of plant-based proteins, which often contain fewer essential amino acids than animal-based proteins. Additionally, plant-based proteins can sometimes be harder for the body to digest and absorb.
Do you follow a vegan diet and wonder how much protein you need per day? Calculate your daily protein requirement as described above in this blog and then add 20 - 30 percent to it. It’s also recommended to vary your plant-based protein sources to ensure you’re getting enough essential amino acids.
Whey Protein to meet your daily protein intake
While it's perfectly possible to get enough protein from ‘normal’ food, many athletes choose to use protein shakes. Whey Protein is an ideal supplement to easily get extra protein. Especially on days when you have little time to consume enough protein-rich meals, a protein shake is very convenient.
At XXL Nutrition, we offer a wide range of whey protein shakes. You can choose from bestsellers like Whey Delicious, Whey Isolate, and Clear Whey Isolate to easily get high-quality proteins. Just shake it up, and you can drink a significant amount of protein in no time. With the help of our protein shakes, you can easily hit your daily protein goal every day.
So, how much protein do you need per day?
In this blog, we looked at how many grams of protein per day are required for different types of athletes. You can use this information to calculate your daily protein needs, or use our macros/calorie needs calculator. Use your body weight and activity level to determine how much protein is needed for your goals. You can get these proteins from both animal and plant-based foods. But a protein shake before or after your workout is also a simple way to get all the protein you need. At XXL Nutrition, you're in the right place for all your top-quality protein shakes!
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