Protein is most important for maintaining, repairing and building that all important muscle tissue. This is not a nutrient that can be stored in the body as surplus. Surplus amounts of protein, especially ingested at one time, are excreted in the urine and the caloric value is stored as body fat. It is common for most people to get too much at one time, too much throughout the day or simply not enough.

Insufficient amounts cause the body to go catabolic, the breaking down of muscle tissue for use where it is needed. When the body isn't supplied with the required amino acids, (protein) we do have an emergency supply, its called muscle. The last thing any athlete wants to do, is sacrifice hard earned muscle. Even one weekend can result in 5% loss.

The body is in constant demand for protein and it is easier for the body to use stored protein (muscle) rather than support large amounts of lean tissue (muscle) when protein intake is in short supply. The trick to building more lean tissue is giving the body a constant supply of quality protein in moderate amounts each meal.

Even if you are trying to lose weight, you will probably need to increase your lean body mass to increase your metabolism not to mention the benefit of improved athletic performance.

So what is a moderate amount of protein? This is a highly debatable subject, ask any gym rat. Unfortunately there is not an easy answer as there a number of variables to consider. Use the following need factor list, multiplied by your lean body mass. DO NOT use your total body weight as fat does not require protein, this is just one of those variables that differs with all of us.

I don't believe anyone has done more research in this area than Dr. Michael Colgan of the Colgan Institute, whom I have respected and based the following guidelines to calculate your need factor.

Aside from maintaining, repairing and building new tissue, protein has other important roles in the body. Suffice it to say that this all important macronutrient is needed throughout the day (5-6 servings) and should consist roughly 20% to 30% of your total diet.

Calculating your Protein Need Factor in Grams

Need factor x LBM (where do you fit in?)
.50 = couch potato, no exercise
.60 = couch potato, minimum exercise
.70 = desk jockey, minimum exercise
.75 = moderate lifestyle & regular exercise
.80 = active lifestyle & regular exercise
.90 = active lifestyle & heavy exercise
1.0 = active lifestyle & heavy training
1.2 = laborer & heavy training
1.5 = steroid user & heavy training

minimum exercise is....
getting active 1-2 x week

regular exercise is...
sports 1x week
light weight training 2-3 x week
light aerobics 2-3 x week

heavy exercise is....
sports 1-2 x week
weight training 3-4 x week
moderate aerobics 3-4 x week

heavy training is...
regular sports training
heavy weight training 3-5 x week
aerobic activity 3-6 x week

Athletes that are training consistently can expect to average an additional 10 lb. of quality lean tissue per year if they try hard. This takes consistent quality protein without missing a weekend. Don't believe the gym rats and their muscle mania myths preaching gargantuan proportions of protein tubs, nor believe the RDA recommendations made by inactive skinny pencil necks back in 1964 to prevent deficiency diseases.

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