Protein requirements depend on a number of factors including gender, age, physical activity levels and health status to name but a few. When aiming to consume enough protein a day, many people will quite rightly look at their protein requirements in accordance to their bodyweight. The rule of thumb for protein intake is approx. 1-2g protein per kg bodyweight per day for an average person, and up to (or around) 2-3g per kg body weight for an elite athlete/ body builder, but this isn’t always how people want to look at it…
Instead, some people prefer to gauge it according to each meal they consume. So if we say you consume 6 meals a day (this is considered optimal), then each meal should contain around 0.4-0.5g protein per kg bodyweight e.g. a 70kg male should therefore look to consume 28g – 35g protein per meal equating to approx. 168- 210g protein per day (equating to approx 2.4- 3g per kg body weight).
This, according to the International Society of Sports Nutrition (ISSN), is optimal to maximise any theoretical benefits of nutrient timing and frequency. Remember, a protein shake delivers around 25g protein per serving, making it an ideal protein dense mid-meal snack.
Helms, E, R., Aragon, A, A., Fitschen, P, J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Retrieved 7th November, 2014, from http://www.jissn.com/content/11/1/20