Research confirms how much food you need to hit your protein macros

Researchers at the McMaster University in Canada have confirmed how much protein gym-goers need to develop muscle. We take a look at what that looks like in real-world terms.

The meta-analysis reviewed a total of 49 high-quality studies to determine optimal protein intakes, which included a combined 1,863 participants, including both men and women across various age groups, and experienced weight lifters and novices.

Finding the limit

According to Stuart Phillips, lead author of the comprehensive study, which was published in the British Journal of Sports Medicine, the current recommended daily allowance (RDA) advocated by the World Health Organisation of 0.8g per kilogram of body weight is not sufficient to maintain muscle and strength.

Those who train with weights need more protein, but based on the research, there’s an upper limit to the amount that should be consumed on a daily basis.

That figure is 1.6g of protein per kilogram of bodyweight per day. Above that, little additional benefit is derived.

A day of protein

But what, exactly, does 1.6g of protein per kilogram look like? Well, it’s important to first establish that this figure is derived protein, which denotes the protein content of a whole food or supplement, rather than the net weight of the food source itself. For example, a 100g skinless chicken breast delivers only 23g of protein.

With that in mind, here are three ways an average 57 kilogram woman can meet her daily protein requirements of 91g per day (57kg x 1.6g/kg/day).

Day 1

1. Breakfast: ½ cup cooked steel cut oats = 5g of protein
2. Snack: Protein supplement bar = 25g
3. Lunch: Quinoa & bacon bowl (½ cup cooked quinoa = 4g of protein + 50g cooked bacon = 18g)
4. Post-workout shake: 1 scoop of whey = 24g of protein
5. Dinner: 100g of lean mince = 14g of protein

Total daily protein intake = 90g of protein

Day 2

1. Breakfast: 1 ready mix protein pancake = 14g
2. Snack: 50g cottage cheese = 5g of protein
3. Lunch: 100g beef strips = 25g
4. Post-workout shake: 1 scoop of whey = 24g of protein
5. Dinner: 100g serving of salmon = 20g

Total daily protein intake = 88g

Day 3

1. Breakfast: 2 boiled eggs = 12g of protein
2. Snack: 25g of biltong = 15g of protein
3. Lunch: 75g of tuna = 21g of protein
4. Post-workout shake: 1 scoop of whey – 24g of protein
5. Dinner:100g skinless chicken breast = 23g of protein

Total daily protein intake = 95g

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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