Chronic high-protein diets, meaning greater than 2.5 the RDA; can eventually lead to calcium depletion, fluid imbalance, eventual hunger, slower metabolism, and energy loss. These diets are also associated with heart disease and various types of cancer. In addition, eating too much protein taxes the kidneys.
So when we are surrounded by all these protein bars, protein shakes, books and magazines pushing us to eat more meat, eat more protein?? Life tends to get confusing and we begin to question how do we get this balance?
The protein necessary per individual depends on a few factors:
- Amount of resistance training and length of endurance workouts
- Recovering from cold/illness
- Intense endurance or weight training
Most sedentary adults require about (0.5-0.8)g/ kg (of body weight). While strength trained and endurance trained athletes require about (1.2-1.7)g/ kg (of body weight).
Here’s another quick calculation:
- (weight in pounds)/2 = (weight in kg)
- (weight in kg) x (0.8-1.8gm/kg) = (gm of protein required)
- 0.8 (lower #)= sedentary individuals in good health
- 1-1.8 (higher #)= high stress, pregnant, recovering from cold/illness, or intense exercise regime
NASM Essentials of Personal Fitness Training