Calculate your daily needs in protein
Thanks to the European food safety authority, you can now calculate your protein needs according to who
you are (spotsman ? sport addict? Normal ?...).
European food safety
authority – Scientific
opinion on dietary reference values for protein.
Basically, your needs in protein are
different if you're a sportsman, a sport addict or someone normal but
also according to your weight :
- 0 sport: 0.83 gr per kg. 0.3 oz
- Leisure sportsman: maximum 3 workouts of 1 hour par week. Your protein needs are around 1 or 1.2 gr of protein per kg. 0.35 – 0.42 oz
- Sport addict: at least 4 workouts of 1 hour per week. Your
needs are between 1.2 and 1.4 gr of portein per kg. 0.42 – 0.50 oz
- Bodybuilders: from 1.4 to 1.6 gr per kg. 0.50 oz – 0.56 oz
Hence you have just to multiply your
weight by your needs. Example : a bodybuilders of 80 kg needs
between 112 and 118 gr of protein per day.
A medical advise is mandatory before
starting any supplementation !