DAD.info
Free online course for separated parents
Forum - Ask questions. Get answers.
Free online course for separated parents

Protein: how much is enough?

Everyone has different protein requirements, the average sedentary office worker will differ hugely from a gym bunny or a power lifter, but exactly how much do you need?

We all need protein for the body’s growth and repair which includes enzyme production, blood clotting, hair growth and antibodies. If you’ve just started working out you may be worried you’re not getting enough. On average men should eat around 55g of protein daily, whether it comes from meat, eggs, fish, dairy or vegetable sources is irrelevant. To work out exactly how much you should be eating, weigh yourself and allow 0.75g per kilogram.

If however you are performing regular strength or resistance training, between 1.7 and 1.8g per kg is recommended in order to allow the body’s growth and repair. An insufficient amount of protein would cause the body to use stored protein.  Body builders need up to 2.2g per kg to satisfy their protein requirements.

Even if you’re not working out, there’s no harm in eating up to twice as much as the recommended amount of protein, although there seems to be no significant benefit in having high protein diets, and the financial cost is generally much higher than a more balanced diet.

There has been concern that higher protein diets put strain on the kidneys and can lead to cancers, diabetes, vitamin deficiencies and constipation. Whilst this has never been conclusive, it’s important to eat a wide selection of fruit and vegetables to ensure your vitamin, mineral and fibre needs are met.

Related entries

When can I get back to sport?

When can I get back to sport?

Pro Cricket is back! Premier League Football has been back a little while! But the crowds have gone and with them some of our passion for the game.   Social distancing has slammed through both professional and amateur sports like a wrecking ball. Now that we are...

When can I get back to sport?

5 TIPS FOR SHIFTING THE FURLOUGH FLAB

If lockdown life has seen you pile on the extra pounds then fear not you’re not alone. A recent survey indicated a hefty 48% of us reported they had experienced some weight gain since lockdown, we caught up with chartered physio, strength coach and Dad, Olly from Feel...

Doggy Paddle isn’t enough

Doggy Paddle isn’t enough

Days on the beach, mucking about on the river and round the pool. What do all these great days out have in common? Water ... and wherever there is water, watch out Dads, your kids are at risk. Again this summer, we have read with great sadness stories of young...

Latest entries

Fun and easy Easter activities for kids

Fun and easy Easter activities for kids

It's not always easy to think of ways to keep kids entertained during the Easter holidays! So, we have gathered together some great, simple ideas for Easter activities for kids to keep them busy. These activities also result in lovely items that they can decorate the...

How to help a bullied child

How to help a bullied child

For parents, bullying is always a concern. With our child's school lives being mostly a mystery, it can be hard for parents to keep on top of their social interactions, and know how to help a bullied child should they need to. The Anti-Bullying Alliance has found that...

Pin It on Pinterest