Member Spotlight | The Value of Personal Training
LA Fitness member, Martyn D., shares how the guidance of his personal trainer helped him get stronger despite his injury.
This is a popular question that often comes from people trying to bulk or maintain muscle mass, and even from people just looking to keep their bodies healthy. In general, if you are at a healthy weight and your exercise habits are minimal, your protein intake should sit somewhere in the range of 0.36–0.6 grams per pound (0.8–1.3 grams per kilogram).1 The lower end of this range is considered the Recommended Dietary Allowance (RDA), or the amount needed to meet a person’s basic nutritional needs. For men, this is approximately 56-91 grams per day; for women, it’s about 46-75 grams per day.1 However, you can calculate a more accurate number for your individual needs.
Despite the fact that we have some guidelines on how to determine your protein requirements, it really isn’t an exact science. Each individual should consult with a specialist to determine what is best for their body.
According to the recommendations above, the math behind this is quite simple. Let’s do a quick example to demonstrate how it’s done. Again, this is using the most basic protein recommendation.
If you are 130 pounds, if this is a healthy weight for you, and if your exercise habits are minimal, you would want to multiply by the lower end of the range we mentioned above (0.36 grams of protein per pound of bodyweight).
130lbs x 0.36g = 46.8g |
This quick calculation shows that your protein consumption should amount to approximately 47 grams of protein per day.
If you like, you can go a step further. Since protein has 4 calories per gram,2 you can multiply 47 by 4 to get the total number of calories you should consume from protein.
47g x 4 = 188 |
Now you know that 188 of your daily calories should come from protein.
Endurance athletes need significantly more protein than sedentary individuals, about 0.5-0.65 grams per pound of bodyweight (1.2–1.4 grams per kilogram).1
The calculation here would follow the same process, only you would replace 0.36 with a number within the new range. Of course, the more intense your endurance workouts are, the greater this number will be. Generally, a number within the range of 0.5 to 0.65 helps endurance athletes meet their protein requirements.
Let’s do a quick example using kilograms instead of pounds.
If you took your weight in pounds, you would first need to divide your weight by 2.2 to get your weight in kilograms. Let’s use 130 pounds again to demonstrate how this works:
130 ÷ 2.2 = 59.09 |
Next, multiply your weight in kilograms by a number within the new range. Keep in mind that this range changed too. It’s 0.5-0.65 grams of protein per pound, but 1.2-1.4 grams of protein per kilogram. Let’s use the lower end of the range which is 1.2.
59.09 x 1.2 = 70.91 |
This calculation shows that, if you are an endurance athlete, your minimum protein consumption should amount to approximately 71 grams of protein per day.
Athletes looking to increase muscle mass are advised to consume at least 0.55 and up to 0.91 grams of protein per pound of bodyweight (1.21-2.0 grams per kilogram).3 Athletes who strength train regularly (and at an intense level) need just a little bit more. The recommendation is at least 0.68 and up to 0.91 grams of protein per pound of bodyweight (1.5 to 2.0 grams per kilogram) every day.3
Older adults have increased protein needs as well, about 0.45–0.6 grams per pound of bodyweight (1–1.3 grams per kilogram).1 According to our registered dietitian, the increased intake recommendation is partly to help maintain lean mass and partly to compensate for a slightly diminished ability to digest and absorb protein.2 Healthline explains that increasing protein can also help prevent osteoporosis in older adults.1
People recovering from serious injuries may also need more protein. The assumption is that, because traumatic injury induces hypermetabolism, protein requirements increase.4 While more work needs to be done to develop accurate energy requirements, some suggest that about 0.68 grams of protein per pound of bodyweight (1.5 grams per kilogram) is an appropriate amount.4
A 2015 study found that the recommended protein intake for pregnant women is in fact lower than previously thought. Still, the overall amount is similar to the needs of a high performing endurance athlete! According to this study, these are the appropriate amounts of protein for the average pregnant woman:
During Early Pregnancy – 0.55 grams of protein per pound of bodyweight (1.22 grams per kilogram).
During Late Pregnancy – 0.69 grams of protein per pound of bodyweight (1.52 grams per kilogram).
The short answer is yes. According to a review from the International Journal of Sport Nutrition and Exercise Metabolism, the maximum safe protein intake is 1.14 grams of protein per pound of bodyweight, or 2.5 grams of protein per kilogram.2
Medical News Today identifies the following symptoms associated with too much protein:
How do you reach and manage your protein intake goals? Share your ideas in the comments below! To stay in-the-know on trending health and nutrition topics, subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog.
This article should not replace any medical or nutritional recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
“Throughout our sessions [my trainer] was able to tailor specific routines for me and quickly adjust as required for my preferences and accommodate for chronic injuries.”
An Unexpected Turning Point
Martyn D. is an LA Fitness member who changed his lifestyle when he least expected. With a busy work schedule and a long-standing shoulder injury, Martyn found himself “in a slump, with little to no change in [his] routines and inspiration.”
One day, he won a few free training sessions at LA Fitness and was hooked ever since. “I enjoyed them so much I decided to continue for the 6-month program,” Martyn says.
If you’re hesitant to start a workout routine due to an injury, or if you’re in an emotional funk, Martyn’s story is the perfect example to showcase how proper guidance from a qualified instructor can help you move towards your goals.
Personal Training Made a Big Difference
The key to personal training is the fact that it is customized for you. It’s not just about having someone tell you what to do.
Martyn appreciated that his trainer, Patrick, “was approachable and easy to talk to” and that he took the time to really flesh out his personal fitness goals.
“Throughout our sessions he was able to tailor specific routines for me and quickly adjust as required for my preferences and accommodate for chronic injuries,” explains Martyn, “he was also flexible with my schedule when I had limited time with work.”
Overcoming Injuries
Injuries can pose a myriad of obstacles when it comes to working out. Some people will advise you to use the muscles lightly, others will advise you to avoid all activities that may strain the muscles further.
One advantage of having a qualified trainer is in your access to their knowledgebase on muscle recovery and on proper form. Martyn shares that despite a shoulder injury that had been bothering him for years, Patrick “has been able to significantly help by strengthening weak areas and improving [his] form, both of which allow [him] to lift more.”
What’s Next for Martyn?
“Exercising has always been a stress outlet for me with a sense of accomplishment afterwards” says Martyn. However, “the added improvement really boosts those feelings. Call me a glutton for punishment but I plan on staying active for as long as I can. I still browse online videos for different exercises to try out but having a knowledgeable pro on hand is invaluable. Plus, he would not let me slack–off, which I appreciate afterwards.”
Closing Thoughts
Having the help of a personal trainer can make a world of difference. Whether you’re a seasoned athlete who is looking for new ways to test your abilities, or just starting out, some knowledgeable guidance can go a long way. Martyn is living proof that personalized training, paired with a commitment to your goals, can produce real changes that you can be proud of.
Do you have an inspirational story you’d like to share with us? Email us at blog@lafitness.com for a chance to be featured in an upcoming post!
For length and clarity, minor edits – none of which alter the original or intended meaning – have been made to the quotes provided.
LA Fitness member, Martyn D., shares how the guidance of his personal trainer helped him get stronger despite his injury.
Clay Valstad, 64, underwent surgery in October of 2011 to have a partial knee replacement procedure performed; leaving a scar over six inches long, severe swelling and a weakened leg, which attests to the severity of the operation. Remarkably, he and his doctor are certain, that in February of 2012, Clay will be able to join his wife and friends on their annual ski trip—this year’s destination is Lake Tahoe, California—where Clay plans to head straight for the black diamond mogul runs, not the bunny hills. But, to accomplish this, Clay has to stick to a rigid plan of rehab and strength conditioning. The injury has caused many of his muscles to weaken and become underdeveloped, meanwhile other muscles have become overworked due to compensating for the injured and now recovering knee.
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