By Dr. Kevan Lee-Steele
A commonly asked question among individuals seeking to improve their health, is, “how do I drop the pounds and pack on the muscle?” While I’m sure most readers would agree that it would be way more convenient just to transform our unwanted fat into muscle, it doesn’t quite work that way. Since this isn’t possible, let’s talk about 3 ways you can work on that summer body and improve your health in general!
Lesson number 1: In order to gain muscle you need protein. Protein is a macro-nutrient (this is just a fancy way of saying it’s one of the nutrients your body uses in MACRO or large amounts). Other macro-nutrients include carbohydrates and fat. Examples of foods that are rich in protein, include: Fish, Lean Beef, Turkey, Chicken Breast, Tuna, and many others. The significance of these particular protein sources is that they contain an amino acid called leucine. All you really need to know about leucine is that it helps with muscle building, so if that is the goal, these should be your go-to sources!
Lesson number 2: The timing of protein consumption is also important if you want to maximize muscle building. After exercise, there is a 1–2-hour window that protein consumption should take place in order to maximize results. Adding a carbohydrate source isn’t a bad idea either. Carbohydrate is another one of those macro-nutrients. Examples include: Oatmeal, Sweet Potatoes, Bananas, Mangos, Apples, Whole Wheat Bread, and many others. Studies actually show that eating a carbohydrate source before and after a workout has been shown to increase lean body mass and decrease body fat.
Lesson number 3: Be wary of the thought process that associates more protein with more muscle. That is not the point of this article. While protein is essential, there is a cap to the amount of protein one should consume in a day. So, (you might ask) “what should I consume in a day?”. Well, this is going to depend on your fitness level among other things (health status, chronic disease, age etc.), however, the recommended daily allowance of protein for American adults is 0.8g/kg/day. The general recommendation for athletes is 1.2-2g/kg/day (needs to be individualized depending on level of training). Finally, experts in the field of protein and aging recommend that older adults consume 1 to 1.2 grams of protein per kilogram of body weight per day.
*DISCLAIMER: It is important to consult your doctor before starting any new dietary regimen to ensure that you don’t have a health condition that would alter your daily recommended intake of protein.
Daily Protein Intake Simplified
Aim to consume at least 100 grams of protein per day. This straightforward goal eliminates the need for complex calculations and ensures you’re getting enough protein to support your health. You can use your fitness or health tracker to help monitor your macronutrient intake.1
Step-by-Step Calculation (For the Curious)
For the curious, it is time to grab a piece of paper and turn your phone into a calculator (or just simply use this online calculator), so that we can calculate your daily intake requirements.
If you enjoy understanding the details, here’s how you can calculate your specific protein needs based on your weight:
Protein Recommended Daily Intake
0.8grams (g) /kilogram (kg) /day
To translate that into something useful first write down your weight, then using your calculator divide your weight by 2.2.
Example
150lbs ÷ 2.2 = 68.18kg
This means that you weigh 68.18kg. Now multiply your weight in kg by 0.8.
Example
68.18 x 0.8 = 54.54 (let’s round this up to 55)
This means that you should eat about 55 grams of protein per day.
There are helpful resources that you can use to log your meals and they will calculate your grams of protein for you to help track how much you are actually eating.
A couple of commonly used sites include:
Building muscle and maintaining a healthy weight is important for so many reasons. Aside from feeling and looking good on the outside, you are helping your body on the inside in ways you can’t even imagine! Nutrition plays an essential role in your total health and well-being. Considering optimal nutritional recommendations will improve your health outcomes, quality of life, and especially for the elderly…physical independence.
References
Dunford M, Doyle J. Nutrition for Sports & Exercise. 4th Edition. Cengage Learning; 2019.
Stark M, Lukaszuk J, Prawitz A, et al. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(54). https://doi.org/10.1186/1550-2783-9-543.
Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients. 2016;8(6):359. Published 2016 Jun 8. doi:10.3390/nu8060359
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