Dad dot info
DAD.info form. Ask questions, get answers

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...

5 TIPS FOR SHIFTING THE FURLOUGH FLAB

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

The Best Family Walks in Britain

The Best Family Walks in Britain

We could all do with exercise, fresh air and some lovely low-cost days out, not to mention some beautiful scenery. Charles Clinkard have put together a list of the 40 greatest walks for families in Britain, taking into account a number of helpful amenities such as...

How To Keep Your Child Safe Online

How To Keep Your Child Safe Online

As a parent of a 10 year old who is rapidly approaching the age where he will be getting his own phone, I’m concerned about ensuring he isn’t exposed to a cavalcade of disturbing things online. I’m worrying about bullying, about him being contacted or making friends...

21 Things You Didn’t Know About Japan

21 Things You Didn’t Know About Japan

The Olympics have started! Despite a lack of fans (crowd noise will be piped into the stadiums instead) the event is still as important as ever and makes for great summer viewing. So at Dad.Info we have rounded up 21 interesting facts about Japan to both liberally...

Pin It on Pinterest