Protein - How Much is optimal?

   Protein - the building block of muscular physiques. I personally consume the Met-Rx Big 100 Bars and Met-Rx protein powder in my diet, although not every day. Bodybuilding magazines generally recommend a gram of protein per body weight ever day (example 150 grams for a a 150 lb. person), At 4 calories per gram, that's 600 calories of protein a day, or about 25% of your diet if you consume 2500 calories.
    Other more mainstream publications I've read suggest a half a gram of protein, per pound, every day, and that's what I suggest to clients. The National Academy of Medicine, in an article by Hope Warshaw in the Washington Post, recently recommended an even lower amount - 56 grams per day for men, and 46 per day for women. According to their study, American men currently consume much more than that, 98 grams per day for men, and 68 for women.
   Protein advocates in the dietary community argue that the recommended daily allowance of protein is set too low. They claim that while most people consume enough poultry, eggs, seafood, nuts, and other protein sources to prevent deficiencies, that doesn't mean they are eating optimal amounts for proper weight management, or to prevent cardiovascular disease or Type II diabetes. Heather Leddy, an associate professor of Nutrition at Purdue University, recommended 80 grams per day for a 130 lb. woman and 98 for a 160 lb. man.
    I personally feel a lot depends on your athletic goals. A distance runner relies on carbohydrates for muscle fuel. Football players or bodybuilders concerned about tissue repair after hard workouts, probably need more protein than the marathoner, because of different stresses their bodies are under. A nutritionist can personalize your optimal intake based on information like that, as well as your family health history.
     Many nutritionists do like protein in helping control weight because it does tend to satiate your appetite (although I don't seem to have that reaction to bacon or pistachio nuts!)
    On that point, Americans tend to get too much of their protein in things like bacon or cheese, which also have large percentages of saturated fat. The obvious suggestion is to look for healthier protein sources like nuts, low-fat dairy items, lean cuts of chicken, or fish. Grains and vegetables also have protein, but in lesser amounts.
    You can only effectively metabolize a moderate amount of protein (20 to 30 grams) in one sitting, so don't overdo it on those bacon strips, and spread your intake throughout the day. Enjoy your protein shake or bar after a hard workout, but don't waste it on days when you're not exercising. After all, any calories not burnt shortly afterward are stored for later use, as fat.