PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE

Resistance training is an important part of a complete exercise regimen. Consuming the appropriate amount and type of protein to
maintain and build muscle is just as important.

What is Protein? Protein intake from animal sources rather

A Complete Physical Activity Program than plant-based sources tend to have better
In the human body, proteins are a part of every
A well-rounded physical activity program includes
cell and tissue, including our muscle. Our absorption rates. However, even vegetarians can
aerobic exercise and strength training exercise, but
not necessarily in the same session. This blend helps bodies are constantly recycling proteins on a achieve adequate protein intake when a variety
maintain or improve cardiorespiratory and muscular daily basis. The proteins that we eat in our diet of plant sources are included ensuring intake of
fitness and overall health and function. Regular physical can be used to replace broken down proteins in all essential amino acids.
activity will provide more health benefits than sporadic, order to maintain balance.
high intensity workouts, so choose exercises you are Here are some practical protein equivalents in
likely to enjoy and that you can incorporate into your Proteins contain essential and non-essential common foods:
schedule. • One cup of milk has eight grams of protein
amino acids. Amino acids are the building
blocks for all our proteins in the body. Essential • One cup of soy milk has about seven grams
ACSM’s physical activity recommendations for healthy
adults, updated in 2011, recommend at least 30 minutes amino acids are those that our body cannot of protein
of moderate-intensity physical activity (working hard make on its own and thus, these amino acids • One egg has six grams of protein
enough to break a sweat, but still able to carry on a must come from the foods we eat. A complete • A three ounce piece of meat has about 21
conversation) five days per week, or 20 minutes of more protein is named just that because it will grams of protein
vigorous activity three days per week. Combinations • One cup of dry beans has about 16 grams of
contain all of the essential amino acids our
of moderate- and vigorous-intensity activity can be
body needs to repair and grow. These proteins protein
performed to meet this recommendation.
sources are animal-based and include meat, • An eight ounce container of yogurt has about
Examples of typical aerobic exercises are: poultry, fish, eggs and cheese. Foods like rice 11 grams of protein
and dry beans also contain protein, but may not
• Walking have all the essential amino acids our bodies Recommended Intakes of Protein
• Running In general, it is recommended that 10-35
need. However, when combined together, these
• Stair climbing percent of your daily energy intake comes from
• Cycling two foods can provide adequate amounts of all
the essential amino acids. protein. If you consume 2,000 calories per day,
• Rowing
• Cross country skiing this would work out to be between 200 to 700
• Swimming Protein can be found in relatively high calories of protein per day. The recommended
concentrations in the following foods: daily intakes (RDIs) can also be calculated
In addition, strength training should be performed a • meats, poultry, and fish by a person’s body weight. The Academy of
minimum of two days each week, with 8-12 repetitions Nutrition and Dietetics recommends that the
• legumes (dry beans and peas)
of 8-10 different exercises that target all major muscle
• tofu average individual should consume 0.8 grams of
groups. This type of training can be accomplished using
body weight, resistance bands, free weights, medicine • eggs protein per kilogram or 0.35 grams per pound
balls or weight machines. • nuts and seeds of body weight per day for general health. So a
• milk and milk products (cheese and yogurt) person that weighs 75 kg (165 pounds) should
• grains, some vegetables and some fruits consume an average of 60 grams of protein per
(provide only small amounts of protein day. Since there are approximately four calories
relative to other sources) per gram of protein, 60 grams of protein would
result in the intake of 240 calories.
Muscle mass is built when the net protein supported and most significant benefits of
balance is positive: muscle protein synthesis consuming protein prior to exercise may be Staying Active Pays Off!
exceeds muscle protein breakdown. Research improved recovery and hypertrophy. This is Those who are physically active tend to live longer,
shows muscle protein turnover is the greatest thought to occur because of improved amino healthier lives. Research shows that moderate physical
after working out. Additionally, it has been acid delivery. activity—such as 30 minutes a day of brisk walking—
significantly contributes to longevity. Even a person
shown that muscle mass increases over time
Protein supplementation after exercise may with risk factors like high blood pressure, diabetes
when resistance exercise (i.e. weight lifting, or even a smoking habit can gain real benefits from
body weight exercises, etc) is combined with have a more profound impact on skeletal
incorporating regular physical activity into their daily
nutrient intake. muscle hypertrophy. Several studies have life.
demonstrated that protein ingestion following
However, as we age, we need to increase our an acute bout of resistance training stimulates As many dieters have found, exercise can help you
protein intake. Around 50 years of age, we muscle protein synthesis for up to three stay on a diet and lose weight. What’s more – regular
need to increase the protein in our diets to hours. In contrast, failing to eat after exercise exercise can help lower blood pressure, control blood
sugar, improve cholesterol levels and build stronger,
one gram per kilogram of our body weight to may limit protein synthesis and therefore
denser bones.
maintain muscle mass. People that exercise limit potential progress in lean muscle tissue
regularly also need to eat more protein than the development. Research actually suggests The First Step
recommended daily intake. there may be an “anabolic window” such that
Before you begin an exercise program, take a fitness test,
protein intake within an hour of exercise has
or substantially increase your level of activity, make sure
To increase muscle mass in combination with the greatest influence on resistance training to answer the following questions. This physical activity
physical activity, it is recommended that a adaptations. readiness questionnaire (PAR-Q) will help determine if
person that lifts weights regularly or is training you’re ready to begin an exercise routine or program.
for a running or cycling event eat a range of What Proteins Should I Consider?
1.2-1.7 grams of protein per kilogram of body Whey protein is beneficial in supporting • Has your doctor ever said that you have a heart
weight per day, or 0.5 to 0.8 grams per pound muscle adaptations due to its rapid absorption condition or that you should participate in physical
activity only as recommended by a doctor?
of body weight. Consequently, the same 75 rate in addition to casein that has a slower and
kilogram individual should increase their more sustained rate of amino acid absorption • Do you feel pain in your chest during physical activity?
protein intake to 75 grams (300 calories) to 128 over a few hours. Branched chain amino • In the past month, have you had chest pain when you
grams (512 calories) in order to gain muscle acids are similarly beneficial and have been were not doing physical activity?
mass. This level of intake can generally be met shown to aid in recovery from exercise with • Do you lose your balance from dizziness? Do you ever
through diet alone and without additional respect to not only protein synthesis but also lose consciousness?
• Do you have a bone or joint problem that could be
protein and amino acid supplementation. aiding in replacing our muscle glycogen and
made worse by a change in your physical activity?
delaying fatigue associated with exercise. • Is your doctor currently prescribing drugs for your
When Should I Consume My Protein? Generally, naturally occurring animal proteins blood pressure or a heart condition?
The process of protein turnover is increased contain 2:1:1 ratio of leucine, isoleucine and • Do you know of any reason you should not participate
with resistance training and can remain valine. These proteins have been identified in physical activity?
elevated for up to 48 hours in people beginning as providing optimal support of muscle
a new resistance training program. Therefore If you answered yes to one or more questions, if you are
adaptations with exercise training. In order to
it is important to provide enough energy over 40 years of age and have recently been inactive,
meet the recommended RDA a consumption or if you are concerned about your health, consult a
including protein so there is a sufficient pool of of approximately 45 mg/kg/day of leucine and physician before taking a fitness test or substantially
amino acids available to repair and build new 22.5 mg/kg/day of isoleucine and valine is increasing your physical activity. If you answered no to
muscle. Of course, you do not want to exercise suggested. each question, then it’s likely that you can safely begin
on an empty stomach. In fact, exercising in an exercising.
unfed state leads to an increase in protein loss Summary
making it more difficult for the body to both Protein supplementation has been shown to Prior to Exercise
repair and build muscle. improve muscle building with regular exercise Prior to beginning any exercise program, including
training. A diet based on the current protein the activities depicted in this brochure, individuals
Research suggests there are several benefits intake recommendations may be achieved should seek medical evaluation and clearance to engage
to pre-exercise protein supplementation. through a balanced diet and does not require in activity. Not all exercise programs are suitable for
Pre-exercise protein supplementation helps everyone, and some programs may result in injury.
additional supplementation. The benefits of
to improve body composition by increasing Activities should be carried out at a pace that is
resistance training and protein timing are not comfortable for the user. Users should discontinue
resting energy expenditure up to 48 hours after limited to sports performance or improving participation in any exercise activity that causes pain or
exercise. This is important because it suggests physique but can also delay the onset of age- discomfort. In such event, medical consultation should
that pre-exercise protein ingestion will not related muscle loss and help preserve muscle be immediately obtained.
only help increase lean muscle mass and thus mass and strength in the elderly helping to
strength, but will also simultaneously reduce maintain independence and quality of life.
fat mass. However, the most scientifically

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This brochure was created and updated by Donna Cataldo, Ph.D. and Matthew Blair, B.S., and is a product of ACSM’s Consumer Information Committee.
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