How You Can Beef Up on Protein
Question: What is a proper protein intake for weight loss? I currently work out with a trainer 3x per week for an hour to 90 min sessions.
(from reader Jim Wendt)
Answer: The Centers for Disease Control and Prevention recommends 56 grams of protein per day for men, but Men’s Health weight loss coach Alan Aragon says that target is way too low. In order to hit the optimal amount of protein for metabolism-revving and lean-mass preserving, he suggests downing about one gram of protein per pound of your goal bodyweight. So if you’re shrinking your frame from 180 pounds to 160 pounds, aim for about 160 grams of protein throughout the day. “Ideally, for weight loss, you’d have no less than a gram of protein per pound of lean body mass, but since this is so difficult to estimate, basing it on your target bodyweight ends up being your lean body mass plus a small margin of safety,” Aragon says. “For dieters, it’s better to overdo protein by a little than underdo it at all.”
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