How to calculate the amount of protein needed for athletes?

Consuming too much protein can cause unwanted side effects, such as constipation and diarrhea, and women can disrupt their menstrual cycle. So how to calculate the amount of protein needed per day for physically active people?

How much protein should be consumed?

Protein (protein) is an important nutritional component that makes up all parts of the body. The body needs protein to repair cells and maintain health. The basic structure of a protein is a chain of amino acids.

Not only keeping the body healthy and building muscle, protein is also good for bones, cartilage, blood. Plus, protein helps nourish skin, hair, nails, and vital organs.

You should take protein supplements within an hour of a heavy workout for muscle recovery.

Read more: 9 functions of protein are important to the body.

Protein needs for athletes

On average, men need 56g of protein/day and women need 46g of protein/day. However, depending on the needs of the body, the protein content varies.

A typical, lightly active, low-exercise person will need:

• 0.8g protein – 1g protein/kg/day

For example: If you weigh 50kg, are an office worker, do little exercise, only walk lightly, the protein content that you need to load in a day is about 40g protein (50 x 0.8) to 50g protein (50 x 1).

For regular bodybuilders, the way to calculate protein intake is:

• Minimum: 2g protein/kg/day
• The best is in the range of 2.4g protein – 3g protein/kg/day

For example: You weigh 50kg but often go to the gym, the amount of protein you need to eat in a day is in the best range of 120g protein (50 x 2.4) to 150g protein (50 x 3).

However, depending on whether you are male or female and what you want, the protein content will vary.

• Women: want to tone muscles, gain muscle but lose weight need 2.2g protein – 2.6g protein/kg/day

• Men: want to gain muscle, gain muscle, maintain muscle, lose fat and increase fitness need 2.3g protein – 3.3g protein/kg/day

Calculate the amount of protein to load

Another way to calculate how much protein you need is based on your daily calorie intake and the percentage of calories that will come from protein.

First, determine how many calories your body needs each day to maintain your current weight or your desired weight goal:

• Find out your basal metabolic rate (BMR), to determine how many calories you burn through daily activity.

Next, determine the percentage of calories that come from protein. This percentage will be based on your goals, fitness level, age, fitness, and metabolic rate. Nutritionists recommend that for adults, the required level of protein should account for 10-35% of total calories.

Multiply that percentage by the total number of calories your body needs for the day, to determine your total daily calorie intake from protein. Finally, divide that number by 4, because 4 calories = 1 gram of protein.

Example : For a woman weighing 63kg and following the diet, need to consume 1,800 calories per day which includes 20% protein:

• 1,800 x 0.20 = 360 calories from protein

See also: Calorie Burning Rate Calculator.

Side effects of protein intake above the required level

If there is an excess of protein, the body will face the following consequences:

1. Weight gain: Obviously protein is good for weight loss, but it is only effective when you use protein in combination with starch and fat to reconcile each other. Using protein instead of starch will cause weight gain due to excess calories.
2. Constipation: For those of you who eat too much animal-based protein, there is a possibility of constipation. That’s because you lack fiber from starches and vegetables.

See more: Is plant protein better than animal protein?

1. Dehydrated: In fact, proteins need water to function. And so, when there is too much protein in the body, we will need more water. Especially if you eat a lot of protein but drink less water, you will lack water and develop acne.
2. Affects the kidneys, kidney failure: In the process of consuming protein, the body will produce nitrogen. When consuming protein for a short time, the body will process these nitrogen, but if for a long time, the more nitrogen is stored, leading to overload causing kidney failure.

Surely too much of anything is not good and protein is no exception. And with some of the harmful effects of eating too much protein mentioned here, you should calculate to consider the appropriate protein content in your day!

In addition, use a combination of protein between food sources such as meat, fish, vegetables and fruits so that the body is balanced with nutrients to the fullest. And remember to drink enough water to be good for protein activation in the body!

See also: foods rich in protein.

YEN DUONG / HELLO BACSI