accurately reflect all aspects of protein breakdown. This is one reason
many earlier studies on protein requirements showed such low num-
bers. Today, there are better, more accurate ways of determining pro-
tein needs through more elaborate measurements. These show that
for most people, protein needs are higher than the old recommenda-
tions indicate.
How Much Protein?
The answer to this question depends on you — your lean body mass,
your level of physical activity and other factors, including what
makes you feel best. There is a wide range of healthy and safe protein
intake that can provide many benefits. In addition to what has
already been stated about finding your protein needs, for those who
still need help understanding this important issue I’ll discuss protein
needs in grams using the USDA’s recommendations to further put
this subject into perspective.
The problem with this level of protein is that it’s the bare mini-
mum for an inactive person. And, it’s based on body weight and not
lean muscle mass. This amount is 0.8 grams of dietary protein per
kilogram (2.2 pounds) of body weight. Based on this, a person weigh-
ing about 70 kilograms or 150 pounds should consume 60 grams of
protein per day. This can be obtained with two eggs at breakfast, a
salad with fish at lunch and a small steak at dinner.
But for most active, healthy people, this amount is insufficient.
Recent studies show that protein requirements should be twice that of
the USDAsuggestion. Based on these studies performed over the past
several years, and my clinical experience, I prefer to recommend a
range of normal that includes the minimum amount of 0.8 grams to
about 1.6 grams per kilogram of body weight. For most athletes, and
those with very physical jobs, the amount of protein may still need to
be increased above this level. Those involved in jogging/running,
biking, swimming and other aerobic-type exercise, usually need more
protein because the normal continual process of building muscle may
actually be greater than that of weight-lifters.
For most active, healthy people, a normal protein intake over 1.0
grams per kilogram of body weight, usually closer to the 1.6 number,
THE POWER OF PROTEIN • 83