The recommendations for protein from government organizations is 0.8 g per kilogram body weight.
Importantly, this is based on the amount needed to maintain nitrogen balance; it is not necessarily the optimal
amount. A recent eloquent review in the December issue of the
Journal of the American College of Nutrition
discusses the recent evidence supporting
higher protein intakes
enhance weight loss and body composition
Doubling the RDA to protein levels of 1.5 g per kilogram
prevents loss of lean body mass during weight loss
Higher protein intakes are also associated with increased thermogenesis such that more calories are burned from
eating the same amount of calories. Higher protein intakes
so you feel less hungry and eat less.
The studies discussed in this review clearly indicate that increasing protein has multiple beneficial outcomes
related to healthy weight loss. One aspect emphasized was that protein should be consumed regularly throughout
the day, at least every 5 hours. Breakfast is critical because it is the first meal following an overnight fast
and therefore should contain at least 30 g of
high quality protein
. If you do not have time to cook eggs, this
is a perfect time to incorporate one of the many protein supplements from ProSource like a Nytrowhey Extreme
or a handful of Mega BCAA
Layman DK. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-6S.