PROTEIN GUIDEProtein basics for beginners.
How much protein do I need?
The recommended daily intake of protein isn't an exact science. This is because your own personal goals and athletic activity contribute to your protein requirements. There are also a variety of protein sources, each with their individual characteristics which can be important when considering their use for the best result.
We have put together some important things to consider when it comes to protein intake.
Complete Protein
Each protein contains a different levels of the 9 essential amino acids you need. If you use protein from a source like dairy, eggs or beef you don't need to worry too much about the balance of these amino acids. This is because these animal based proteins contain contain good levels of all amino acids your body needs. These are generally referred to as complete protein sources because of this good balance.
However, if you follow a vegan diet things get a little bit more complicated. While plant-based proteins can be very high in certain essential amino acids, few plant-based sources have good levels of all the essential amino acids. In fact, the only vegan source with decent levels of all amino acids is soy, though we generally don't recommend a high soy diet.
So how do you get a good balance of essential amino acids with plant protein? The solution is to mix plant-based proteins that complement the deficiencies of each source. A common example is a blend of both rice and pea protein which complete the inadequacies of each and together provide a complete protein source.
Protein Bioavailability
There is a great deal of research on the bioavailability of protein sources. Bioavailability is the amount of consumed protein that your body can digest and use from a given source.
The following index provides a score-based comparison based on the bioavailability of protein from whole egg as a baseline. For this reason, whole egg has a score of 100.
The following index provides a score-based comparison based on the bioavailability of protein from whole egg as a baseline. For this reason, whole egg has a score of 100.
Bioavailability Index
Whey Isolate
0
Whey Concentrate
0
Whole Egg
0
Milk
0
Egg White
0
Rice
0
Beef
0
Casein
0
Pea
0
Soy
0
When a score is lower for a given protein source, more must be consumed over a longer period to gain the same benefit as a source with a higher bioavailability score. Think of this as a limit to the amount of protein you can digest from a serving of a protein source.
Protein Absorbtion Rate
The absorption rate is the amount of a particular protein source that the body can digest per hour. Most protein powders are digested over approximately 2-3 hours, so the volume of protein your body can absorb will likely not exceed 3 times the absorption rate for that protein source.
For this reason, most whey protein powders have a serving size of around 25-30 grams. This is because whey protein has an absorption rate of about 8 grams per hour. Over a digestion window of 3 hours, this would mean you can absorb approximatley 24 grams of protein from a 30-gram serving. You cannot increase absorption further by increasing the serving size over that time period. For this reason, you should be wary of any product that provides a serving suggestion that would exceed more than 3 times the protein absorption rate for a given protein source.
Some protein sources are less efficient when it comes to absorption. Plant-based sources like pea, rice, and soy have a lower absorption rate. This means that the body can only absorb less than 4grams of protein per hour. So many plant-based protein products have a serving size of only 20 grams because your body can only absorb around 12grams of protein from those sources over a 3-hour digestion window.
If additional protein supplementation is needed using plant-based proteins, you can intake a further serving of protein after 3-4 hours to boost your absorption over a longer time period.
For this reason, most whey protein powders have a serving size of around 25-30 grams. This is because whey protein has an absorption rate of about 8 grams per hour. Over a digestion window of 3 hours, this would mean you can absorb approximatley 24 grams of protein from a 30-gram serving. You cannot increase absorption further by increasing the serving size over that time period. For this reason, you should be wary of any product that provides a serving suggestion that would exceed more than 3 times the protein absorption rate for a given protein source.
Some protein sources are less efficient when it comes to absorption. Plant-based sources like pea, rice, and soy have a lower absorption rate. This means that the body can only absorb less than 4grams of protein per hour. So many plant-based protein products have a serving size of only 20 grams because your body can only absorb around 12grams of protein from those sources over a 3-hour digestion window.
If additional protein supplementation is needed using plant-based proteins, you can intake a further serving of protein after 3-4 hours to boost your absorption over a longer time period.
Digestion Rate
8g/hWhey
7g/hCasein
4g/hEgg
4g/hPlant-based
Casein is a unique exception to the 2-3hour digestion window for protein powders. Casein protein reacts with the acid in your stomach to form a gelatinous structure, slowing the digestion process. This can prolong the digestion window by up to 7hours even. This makes casein an ideal protein powder to use prior to sleep to prevent muscle cell depletion during the night. Of course, you will not digest around 6grams of protein from casein for the entire digestion window as this figure tapers down over the more extended digestion period.
Additionally, protein types such as Isolates and Hydrolyzates can speed up absorption even further. This is because they are more highly refined and can contain protein that has been predigested with enzymes. This can allow for even more rapid absorption over as short a period as 1 hour.
Additionally, protein types such as Isolates and Hydrolyzates can speed up absorption even further. This is because they are more highly refined and can contain protein that has been predigested with enzymes. This can allow for even more rapid absorption over as short a period as 1 hour.
Protein calculation
The easiest way to calculate your protein needs is to calculate your Recommended Daily Intake based on body mass. This is inexact, as Recommended Daily Intake (RDI) for protein doesn't take into account physical activity above the average.
This is because your own personal goals and athletic activities contribute to additional protein requirements. The figures provided in the table below are based on the maintenance of the current muscle mass. Where additional exercise and muscle growth are desired, there is a higher requirement for protein intake. Protein requirements are higher for those performing more rigorous exercise or athletic training. Athletes require higher levels of protein due to increased muscle damage repair, as well as support for greater muscle growth, muscle endurance, and energy synthesis for muscle cells.
We have also provided figures for protein intake dependent on athletic activity from a low to high range as an example.
This is because your own personal goals and athletic activities contribute to additional protein requirements. The figures provided in the table below are based on the maintenance of the current muscle mass. Where additional exercise and muscle growth are desired, there is a higher requirement for protein intake. Protein requirements are higher for those performing more rigorous exercise or athletic training. Athletes require higher levels of protein due to increased muscle damage repair, as well as support for greater muscle growth, muscle endurance, and energy synthesis for muscle cells.
We have also provided figures for protein intake dependent on athletic activity from a low to high range as an example.
Protein Intake Table
Bodyweight
RDI
Athletes
Low
High
90lb
41kg
33g
56g
82g
100lb
45kg
36g
62g
91g
110lb
50kg
40g
68g
100g
120lb
54kg
44g
74g
109g
130lb
59kg
47g
80g
118g
140lb
64kg
51g
86g
127g
150lb
68kg
54g
93g
136g
160lb
73kg
58g
99g
145g
170lb
77kg
62g
105g
154g
180lb
82kg
82g
111g
163g
190lb
86kg
69g
117g
172g
200lb
91kg
73g
123g
181g
210lb
95kg
76g
130g
191g
220lb
100kg
80g
136g
200g
230lb
104kg
83g
142g
209g
240lb
109kg
87g
148g
218g
250lb
113kg
91g
154g
227g
How much is too much?
The high consumption of any nutrient can come with certain risks and protein is no different. For this reason, it's important to consult the directions on any protein product. If you plan to use more than 2 servings of protein powder a day, we recommend consulting with a nutritionist.
Excessive protein intake can cause constipation, bloating, nausea and dehydration. Consuming too much protein can also cause ammonia buildup in the body. It's also worth noting that while protein can be used to aid with weight loss, excessive protein can also cause weight gain. This is because some excessive protein can be converted into fat.
Excessive protein intake can cause constipation, bloating, nausea and dehydration. Consuming too much protein can also cause ammonia buildup in the body. It's also worth noting that while protein can be used to aid with weight loss, excessive protein can also cause weight gain. This is because some excessive protein can be converted into fat.