Monday, 20 December 2021

5FRx

EAT

Protein!

This week, let’s focus on making sure we are eating enough protein to support our goals and maintaining healthy muscle mass as we age.

Generally, most people should aim to eat 0.7-1.0 grams of protein per pound of bodyweight a day.

EC Synkowski of the #800gCHALLENGE® says:

“The 0.7 multiplier is a good general recommendation to build lean muscle mass, as well as prevent sarcopenia. (If you have a significant amount of weight to lose, you can use your target weight).

But how do you know if you should be 0.7 versus 1.0? Generally, people that are smaller, less-muscled, and less active would be closer to 0.7 and those larger, more-muscled and more active would be closer to 1.0. But, it’s better to start at the level that best approximates your current protein intake and increase as necessary.

Suppose someone was 150 pounds; their protein intake could be one of the following:

• 0.7 – 105 grams of protein/day (g pro/d)

• 0.8 – 120 g pro/d

• 0.9 – 135 g pro/d

• 1.0 – 150 g pro/d”