89: So How Much Protein Do You Really Need? with Dr. Emily Jevons

In this Episode

As our guest today writes,

“Every cell in our body contains protein. You need protein in your diet as it’s essential for repairing and rebuilding, especially muscle post-exercise. This makes protein a fundamental nutrient to consider in more depth if you’re an active individual.”

But, how much do we need? Do the needs of endurance athletes differ from those of strength athletes? How do our protein needs change during our cycles, or even into menopause?

Dr. Emily Jevons answers those questions and more as we take a deep dive into protein in this episode. Emily has a PhD in Exercise Physiology and Nutrition. She is a lecturer in nutrition specializing in sports nutrition, exercise physiology/metabolism, and eating disorders. She and Sara unravel some of the questions and confusion around protein, including:

• how much you need to support your activities
• protein intake comparisons for athletes based on body weight and activity level
• when protein powders and beneficial supplements
• protein and carbohydrate needs and options post-exercise
• protein suggestions for vegans & vegetarians
• good sources of protein for both omnivores and herbivores
• How protein needs may differ during your monthly cycle

Take homes: Try to consume protein at regular intervals throughout the day, consider each meal and if there is a protein source. Choose high-quality proteins with high amounts of essential amino acids (leucine is very important for muscle building), these are amino acids our bodies can’t produce ourselves.

Follow Emily Jevons:

@emilyjevonsnutrition

@emilyj.tri

Recommendation conversions:

0.8g per kg BW (0.36g per lb) general population

1.3-1.7g per kg BW (0.60-0.77g per lb) for strength training but some people may benefit going up to 2g per kg per BW (0.91g per lb)

1.2-1.4g per kg BW (0.55-0.64 per lb) for endurance training but a higher protein intake might be recommended when doing more frequent, prolonged or high-intensity endurance sessions or when training with low glycogen availability.Review on fuelling the female athlete specifically states 1.2-1.5g per kg of body weight consumed as 4-5 meals of 0.3g per kg body weight.

Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Eur J Sport Sci. 2022 May;22(5):684-696. doi: 10.1080/17461391.2021.1922508. Epub 2021 May 20. PMID: 34015236.Research paper: distributing 30g of protein at each meal, resulted in greater muscle protein synthesis (i.e. how we build muscle) than a meal pattern that skewed most of the protein toward dinner with small amounts at breakfast and lunch.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Epub 2014 Jan 29. PMID: 24477298; PMCID: PMC4018950.

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