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admin | Office Exercises | 09.01.2014
Over the past gazillion years, it has been one of the most beat-to-death questions: How much protein do I need to build muscle? A research study published in the Journal of the American Medical Association produced a report by the Board of the Institute of Medicine to determine optimal intake of the macronutrients protein, carbohydrates, and fats. The RDA for protein was based on the results of all available studies that estimated the minimum protein intake required to avoid progressive loss of lean body mass as reflected by nitrogen balance. The Acceptable Macronutrient Distribution Range (AMDR) of protein was noted to be between 10% and 35% of the daily energy intake (DRI). This discussion is relevant to nutrition policy only if there is evidence the optimal level of protein intake differs from the minimal requirement. These points notwithstanding, there is ample evidence the optimal level of protein intake is greater than the RDA.
It was concluded there was no evidence documenting an upper level of protein intake beyond which adverse effects would ensue. I love the idea of different assignments each week, what a great way to have fun goals to reach each week.
I don’t track protein, as a vegan I incorporate a lot of various sources for protein.
Getting back into running, so painful but I love hitting that point where it changes from impossible to easy.
I realized that I have been real low on my protein so I’m going to keep working on it to see what I can learn about my body!


Oh man I HATED getting in the extra 5 hours of cardio mainly because I was a procrastinator (heard that before?) and waited until Friday to cram 2:40 minutes in! I am SO glad to know you have a stash of split peas in that darling owl if you ever need them – what awesome gifts from an incredible gal.
Thanks for your help in keeping me on track and physically fit – you are certainly my HERO!! I don’t track my protein but on the random days I roughly tally it up, I eat about 70-90g! I’ve been making your protein cakes since last summer (thank you for sharing them, they are SO good!) and I just wanted to say that it works just as well without oiling the bowl first. The conventional view naturally leads to the notion that consuming more must be better, if more muscle mass is the goal (Super-Size Me!).
Regarding protein intake, they determined the recommended daily allowance (RDA) for those 18 years of age and older was 0.8 g of protein per kilogram body weight per day. The Food and Nutrition Board admitted that relying solely on results from nitrogen balance studies to determine the RDA did have limitations, because this method does not measure any relevant physiological end point. The wide range recommended in the AMDR (10%-35% of energy intake) implies uncertainty regarding the exact optimal level of protein intake. A variety of studies have shown levels of protein intake above the RDA benefiting muscle mass, strength, bone health, maintenance of energy balance, cardiovascular function, and wound healing. Additionally, the existing data were gathered almost exclusively in college-aged men and a greater nitrogen intake was likely required to maintain nitrogen balance in elderly persons.


Close examination of these and related research studies should enable a reasonable estimation of the optimal level of protein intake in a variety of circumstances. The daily menu of intense, energy-depleting training components such as lifting, running, and practicing, taxes the skeletal-muscle system way beyond the average sedentary Jane and Joe. To determine a reasonable estimate of your daily protein needs, use this calculator that factors in your age, height, weight, activity level, and training goals.
He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.
Thus, the RDA is below the lowest intake recommended by the AMDR when considered in the context of the overall dietary intake of macronutrients. In addition, the wide range reflects, by deduction, uncertainty regarding the optimal levels of carbohydrate and fat in the diet. Once per week I buy the order for the person behind me in line (at Starbucks) since I go there so often I figure I might as well do something nice. One of my students surprised me and bought concert tix for Kevin and me to go to the CO symphony next weekend!




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