This has to be the number one universal question I hear people ask. When I start working out, do I need to eat a lot of protein??There are so many myths around diet, it’s hard to know where to start.
So instead I’ll cut right to the chase. These are the basic recommendations from American Council on Exercise:
Protein: 12-20% caloric intake
Carbohydrate: 55-65% caloric intake
Fat: 25-30% caloric intake
Vitamins: see RDA
Minerals: see RDA
Water: 2-3 quarts per day
Increasing the protein intake from 12% to 18% when doing resistance training, is recommended.
Note that the former “meat” group on the food guide pyramid is now called the meat and beans group. For 2200 calorie diet:
2 cups fruits
3 cups veggies
7 oz grains
6 oz meat or beans
3 cups milk/dairy
6 tsp oils
Here’s some more good news. Even if you don’t think about protein, there are lots of ways to get it. Not eating a lot of meat or fish? No problem, our omnivorian bodies can make it. Here are a few ways:
rice + sesame seeds = complete protein
sunflower seeds + peanuts = complete protein
milk + legume soups = complete protein
macaroni + cheese = complete protein
cereal + milk = complete protein
peanut butter sandwich = complete protein
rice + bean casserole = complete protein
My conclusions (note these are mine only, for official word on the topic, please talk to a registered dietician): 12% of protein is so low as to not even have to think about it. Most americans eat a huge amount of protein, and many have to worry about REDUCING their protein intake. Too much protein actually taxes the body, as the liver has to convert it to carbohydrate energy. So what most people really have to concentrate on, and worry about is eating enough fruits and vegetables.