Common Questions About Protein

Below are some of the most common questions we get about protein. If there’s a question that you have that isn’t answered, click the link to our website and email it to me and I’ll try and get back to you!

 

 

1. How much protein do you need daily to maximize anabolism?
   • This is a very common question and the answer is much higher than most people expect. A recent study in the Journal of the International Society of Sports Nutrition summarized all the available research and set the amount to a minimum of 1.6g and to a maximum of 2.2g per kg of bodyweight¹
   • So, as an example:
     • For a 185lb male
       • He would be 84kg (185lbs/2.2 = 84kg)
       • He would require a minimum of 134g (84×1.6 = 134)
       • And a maximum of 185g (84×2.2 = 185)
       • In summary, he would need 134g-185g of protein daily
2. How much protein should you eat per meal?
   • Another common question is how much protein should be eaten per meal. The same study above set the amount to .4g – .55g per kg of bodyweight across 4 meals².
     • So, using the same example:
       • For a 185lb male
         • He would be 84kg (185lbs/2.2 = 84kg)
         • He would require a minimum of 33.6g per meal (84x.4 = 33.6)
         • And a maximum of 46.2g per meal (84x.55 = 46.2)
         • In summary he would need 33.6-46.2g of protein per meal
3. Does protein get damaged in heat/cold?
   • One strategy people use to increase daily protein is to combine it with their daily coffee or freeze it into some type of dessert. The question is the asked if this messes up the protein in any way.
     • For freezing it: No, it won’t damage it. Just try and thaw it before you eat it!
     • Heating: For whey, heating it at or above 160 degrees Fahrenheit results in it starting to lose its amino acid bioavailability³. However, the loss is very small – even heating it to 194 degrees for 5min only resulted in a 20% loss of its solubility. So, for ideal conditions, try to not add the protein into very hot substances (let the coffee simmer down for a few minutes first). But, even if you do, the benefits still outweigh the loss of solubility.
4. If I’m vegan, what are my top protein sources?
   • Getting a high protein diet can be tough if you’re a vegan. However, there are still plenty of options, including:
     • Nuts and nut butter
       • Almonds, cashews, and pistachios
     •  Legumes
       • Peas: Chick peas, green peas
       • Beans: black, kidney, pinto
       • Lentils
     • Soybean foods
       • Edamame, tofu and tempeh
     •  Seeds
       • Hemp, Chia, sesame, sunflower, poppy, pumpkin
     • Protein powder
       • There are many good brands of vegan protein powder, with out favorite being THIS ONE

 

 

 

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Written by Dr. Brandon Buchla, DC, CSCS

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