Frank Mikulka's Weekly Fitness Tip
How Much Protein Do I Need When I Exercise?
December 5, 2006

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Iíve been lifting for about 9 months and have been making small, but noticeable gains. Iím confused about protein intake to meet my needs. Can you give me some information please? (Jimmy, Happauge)

Congratulations on your training success! Here is some basic information on protein intake. You need 1 to 1.5 grams of protein per pound of body weight. For example, if you are a 200lb man, you need about 200 grams of protein per day. That sounds like a lot. However, be aware that there are 7 grams of protein per oz of lean chicken, so a 3 ounce chicken breast is approximately 21 grams of protein. This will help you become more conscious of what you eat. Lean protein not only helps to build muscles, but fills you up and boosts your metabolism.

With protein intake you must make sure to drink plenty of water for the protein to properly metabolize. Excess protein not used by the body will most likely turn to fat. Protein doesnít store in the body and if not used will convert to fat. Excess protein has also been shown to cause loss of calcium in the urine. Calcium loss is a risk factor for osteoporosis, especially for women.

So Jimmy along with getting your daily quota of protein make sure you are eating complex carbohydrates and drinking plenty of water. Like your training, keep your nutrition in balance.

Listen to Frank Mikulka's Weekly Fitness Tips every week on Debbie Mandel's Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on