How much protein do you really need?
Protein is one of the most important but commonly misunderstood macronutrients in our diet. With all the protein powders, bars, and shakes available, it’s no wonder that most people are confused about how much protein they actually need to be healthy.
What is Protein?
Protein is a crucial macronutrient, essential for a range of bodily functions, including muscle repair, enzyme and hormone production, and immune system support. Protein breaks down into amino acids, your body’s building blocks, which form the structure of your tissues. There are 20 types of amino acids that your body needs. Nine of these are called essential amino acids, meaning your body cannot make them therefore, you need to get them from your diet.
What is the difference between complete and incomplete proteins?
Complete proteins are foods that contain all nine essential amino acids. These foods include animal products such as beef, poultry, fish, eggs, and dairy, as well as a few plant-based foods such as soy, quinoa, and buckwheat. Incomplete proteins are foods that contain some but not all of the essential amino acids. These foods include nuts, seeds, beans, and some grains.
How much protein do we need?
Protein is not stored in the body like other macronutrients (fats and carbohydrates), so you need to eat it every day. Your protein requirements will vary based on your age, sex, physical activity level, weight loss or muscle gain goals, and different life stages, such as pregnancy or breastfeeding.
As a general rule, you need about 0.8-1 grams of protein per kg of body weight (or divide your weight in lbs by 2.2).
- Example- 165lbs = 60-75g/day
Keep in mind that this is the RDA (recommended dietary allowance) for an average sedentary adult. It is the amount you need to prevent deficiency, but it may not be enough for your body’s needs or goals.
Factors Influencing Protein Needs
- Physical Activity Level: Active individuals and athletes often need more protein to support muscle repair and growth. The general recommendation for highly active individuals ranges from 1.2 to 2.0 grams of protein per kilogram of body weight per day. For example, a 70 kg (154 lbs) individual might need between 84 and 140 grams of protein daily.
- Age: Protein needs can change with age. Older adults often require more protein to maintain muscle mass and strength. Recommendations suggest about 1.0 to 1.2 grams per kilogram of body weight for older adults.
Health Conditions: Certain health conditions, such as chronic illnesses or metabolic disorders, may affect protein needs. Consulting a healthcare provider for personalized advice is crucial in these cases. - Weight Management: Higher protein intake may benefit those trying to lose or maintain a healthy weight. Protein can help you feel fuller for longer, reduce overall calorie intake, and support muscle mass during weight loss.
If you are unsure how much protein you should get, please consult with your nutritionist.
What are sources of protein?
Protein can be sourced from both animal and plant-based foods:
- Animal-Based Sources: Meat, poultry, fish, eggs, and dairy products are all high-quality protein sources, providing all essential amino acids needed by the body.
- Plant-Based Sources: Beans, lentils, tofu, tempeh, nuts, seeds, and whole grains can also provide significant protein. Combining different plant-based sources can ensure you get all essential amino acids
Can you eat too much protein?
Yes, you can eat too much of anything (even water). However, it is very difficult to overeat protein because it is very filling. Furthermore, protein by itself doesn’t taste very good (think of plain chicken breast, egg whites, and plain Greek yogurt), and it’s usually the fat and sugar that makes things taste good (think of BBQ sauce on that chicken, bacon, steak, etc.)
Protein is also much more challenging to get in our diets. Fats and carbs are super easy to find, but you may not always be able to cook a chicken breast at work.
Does more protein mean bigger muscles?
It is essential to meet your protein requirements if you are lifting weights with the goal of increasing muscle mass. However, after you’ve met your protein requirement for the day, your body will not build more muscle simply by eating more protein, only weight training can do that.
Can you get your protein requirements on a vegan or vegetarian diet?
Yes, absolutely! Although it is more difficult, if you are new to a vegan or vegetarian diet, I recommend seeking advice from a nutritionist.
When’s the best time to eat protein?
It’s important to evenly space out your protein consumption throughout the day. Most people get most of their protein at dinner, a little at lunch, and almost none at breakfast. It’s better to make sure you have 20-30 grams at each meal. Your body can only absorb so much protein at a time, so over 40 grams of protein per meal is unnecessary.
It is especially important to get that protein serving at breakfast to help balance your blood sugar, increase energy, and decrease cravings throughout the day.
What does a serving size 20-30 grams of protein look like?
If you’re consuming meat, about the size of your palm (or a deck of cards) will be around 4-6 ounces. If you’re eating a vegetarian protein (like Greek yogurt, cottage cheese, or beans and legumes), aim for at least ¾ cup.
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