Here is a quick summary of basic information about protein intake. It's a good idea to calculate based on your own weight and get a rough estimate. Note that we've simplified the numbers a bit to make them easier to understand.
There are two numbers you need to keep in mind:
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Protein Intake Requirements for Adults Aged 18-64
-
The maximum amount of protein you can consume at one time
Protein Intake Requirements for Adults Aged 18-64
- The general intake is around 1g per day per body weight.
- If you climb once or twice a week, it's about "body weight x 1.5g" per day.
- If you climb 3-4 times a week, you should aim for around "body weight x 2g" per day.
(Climbing with a basal metabolic rate of around 1400 kcal and exercise time of around 2 hours per session)
Maximum amount that can be taken at one time
- (35 years old or younger) Weight x 0.25
- (Over 35) Weight x 0.45
By knowing these two figures roughly, you can determine what kind of food you should actually eat and how much protein you should take in. If you don't know these, you may think you are taking in protein, but in reality you are only absorbing carbohydrates and lipids, and you may end up lacking protein.
For a 40-year-old adult male weighing 60kg (climbing twice a week):
- The daily protein requirement is about 90g.
- The maximum amount that can be consumed at one time is approximately 27g.
In this case, even if you take in 27g of protein over three meals a day, the amount absorbed will not be enough. Also, if you try to take in around 30g of protein in one meal, you will also tend to take in a lot of fat at the same time. By taking protein in between meals, you can easily clear the intake amount.
What was your own number?
Next, think about your meals and when you eat them.