Following up my previous protein cheat sheet, here’s some protein recommendations for people who workout.
Solid general guidelines for protein consumption across different populations. Some things to keep in mind about protein consumption:
— The RDA guidelines are for sedentary individuals; exercise substantially increases protein requirements
— Research shows that even for sedentary individuals protein requirements are underestimated
— Older individuals require higher per-meal intake of a high quality protein source to reach the leucine threshold for anabolism
— It is difficult to gain body fat from eating protein
— Higher protein consumption becomes increasingly more important when in a caloric deficit to avoid losing lean tissue mass
— There is no credence to the claim that higher protein intakes are harmful to kidney function in those with healthy kidneys