How Much Protein Do I Need for Training and Injury Recovery?
Jan 02, 2024
I get this question a lot from clients: What is the appropriate amount of protein I should be getting in order to maximize my recovery?
Answer: 1.4-1.7 g/kg of body weight per day1
Why is this important?
When talking about building muscle and recovery, protein intake is the most important macronutrient to consume because it’s main job is to rebuild muscle tissue.
Here is the cool part: whether you’re rebuilding muscle tissue from a tough workout OR from an injury, your body doesn’t know the difference. It only recognizes the need for protein.
What do I do if I’m trying to build muscle while maintaining/losing weight?
When strictly talking about recovery from injury and weight maintenance or loss, the only things to consider is overall protein consumption balanced with the consumption of the other macronutrients.
For weight maintenance: The protein benchmark of 1.4-1.7 g/kg of body weight per day must be met while simultaneously decreasing fat and carbohydrate consumption to the level EQUAL to your usual total daily intake levels.
For weight loss: The protein benchmark of 1.4-1.7 g/kg of body weight per day must be met while simultaneously decreasing fat and carbohydrate consumption to a level BELOW your usual daily intake levels. Usually 200-500 calories per day of a caloric deficit is sustainable and recommended.
Disclaimer: This is ONLY referencing proper protein levels and overall calorie input versus output. If you’re concerned about your overall nutrition or you have a preexisting condition while doing this, you may need to consult a dietician or nutritionist to ensure you are receiving all your nutritional needs.
Although there is a recommended amount of protein per day, this is subjective and can vary from individual to individual. The right amount for you, personally, may take a bit of experimentation.
Also, if you’re someone looking to get into training but don’t know where to start, or you’re dealing with any sort of injury limiting you from doing the things you love, give Athletes' Potential in Decatur or Brookhaven a call at 470-355-2106, or fill out a contact request form at the link below and we will reach out to you.
All the best,
Dr. Caleb
References:
- Haff G, Triplett T. Essentials of Strength Training and Conditioning. 4th ed. Human Kinetics; 2021.
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