How Much Protein Do I Need: A Guide for Your Protein Intake

Understanding how much protein you need is essential to maintaining a balanced diet and ensuring your body has the necessary resources to build and repair its tissues. Protein intake varies depending on factors like age, activity level and overall health. This article will help you to determine the right amount of protein to meet your unique needs.

Protein is an important macronutrient for the proper functioning of our body. It not only contributes to muscle growth but also plays a key role in numerous other biological processes, like for example the synthesis of hormones. The recommended daily amount (RDA) of protein is based on your body weight and outlines the bare minimum you need for your body to function normally - and it's suggested that you consume approximately 0.8 grams of protein per kilogram of body weight daily. However, this figure is now considered outdated and way too low - you need to eat more protein than that [1]! Especially if you are engaged in regular physical activity, are older or are recovering from an illness or injury your ideal amount of protein is actually around 1.5 - 2.0 g/kg of body weight [2]. 

We will dive deeper into the factors specific to your body type and daily activities to help you decide if you need extra protein in your diet. But what we can already say up-front is that a high-protein diet is essential for optimal health and well-being.

Understanding Your Daily Protein Needs

Firstly, it is crucial to know that protein requirements have been severely underestimated in the past - just look at the RDA, which is about half of what experts recommend nowadays! Furthermore, adult protein intake should not only be about reaching the minimum amount but also consider the quality of the protein source and its amino acid balance to ensure you get all the essential amino acids your body needs and can't produce on its own through your food [2].

During your life span, as you age, there will be periods where you need more protein than during other times. For example: during spurts of growth in adolescence, you will need more protein to support this growth. And as you get older, you will need to eat more protein to maintain muscle mass and prevent age-related decline [3]. And if you decide to bear children, pregnancy, post-partum healing and breastfeeding require a fair share of protein, too [4]!

Your personal goals and lifestyle are also important to consider. If you are a healthy adult but mostly sedentary, an intake of around 1.5 g/kg of protein daily should be sufficient. But if you're for instance participating in strenuous workouts and looking to build muscle mass, you might need to increase your protein intake to around 2.0 grams per kilogram of body weight. Some researchers even suggest up to 2.2 grams for female elite athletes [5]!

Understanding your current situation and lifestyle is key to understanding your protein needs for optimal health. Keep in mind that these needs will fluctuate and your intake might have to be adjusted depending on your circumstances. 

Get Enough Protein: Sources of Protein

Now let's explore various sources of protein that can help meet your daily protein requirements through whole foods. We can roughly divide them into animal-based and plant-based protein sources.

Best Sources of Protein: Animal-Based

• Meat: Chicken and red meat are popular sources of protein. Chicken is often a leaner option, while red meat contributes to a higher intake of saturated fats. Stay clear of processed meats, as they are linked to many negative health outcomes.
• Fish: Fish is not only an excellent source of protein but also provides healthy fats, such as omega-3 fatty acids. Common options are salmon, tuna, and mackerel.
• Eggs: Eggs are a great source of protein and contain essential vitamins and minerals. Both the egg white and the yolk provide protein - so don't let anything go to waste.
• Dairy: Dairy products like milk, yoghurt and cheese are rich in protein, calcium and other important nutrients.

Best Sources of Protein: Plant-Based

While it's well known that animal-based products are a prime source of protein, there are also many ecological and ethical concerns speaking against their (over-)consumption. Good news is that for those who prefer to consume plant-based proteins, there are plenty of nutritious options available [6]! Some popular plant-based protein sources are:

• Tofu and Tempeh: Both are made from soybeans and are versatile ingredients that can be incorporated into various dishes for a protein boost.
• Beans and Lentils: Legumes like beans, chickpeas and lentils are high in protein, fibre and essential nutrients. This makes them a staple in many plant-based diets.
• Nuts and Seeds: Nuts like almonds and walnuts, as well as seeds (hemp, sunflower or pumpkin, just to name a few), provide not only protein but also healthy fats and fibre.
• Grains: Grains like quinoa, oats and bulgur contain a good amount of protein and carbohydrates and can be easily incorporated into your meals.

Remember: to get the full range of essential amino acids, it's important to consume a variety of protein sources! Think of mixing black beans with brown rice or quinoa, or add some nuts and seeds to a colourful salad bowl with smoked tofu. By incorporating plenty of these sources into your meals, you'll be well on your way to meeting your daily protein requirements!

Why Daily Protein Intake Matters

Protein plays a crucial role in your overall health. It's an essential building block for various structures in your body - including muscles, skin and enzymes. Let's have a look at how protein intake affects different aspects of your health.

Exercise and Muscle Growth: Adequate protein is essential for maintaining and building muscle strength. If you exercise regularly your body needs more protein to repair and grow your muscles. Consuming the right amount of protein will help you build lean muscle and improve your overall fitness and strength [7]!

Weight Management: A higher protein diet can help with weight management by providing satiety. When you consume adequate protein, it can help you feel fuller for longer - reducing the temptation to overeat. In addition, protein-rich foods require more energy for digestion [8].

Healthy Ageing: As we age, adequate protein intake becomes increasingly important to maintain muscle mass, bone density and overall vitality. Ensuring you're getting enough protein can help stave off age-related muscle loss and keep you feeling energetic and strong as you grow older [3].

Hormone Balance: Proteins are vital in the production and regulation of hormones. By maintaining a balanced protein intake, you can support your body's natural hormone balance, which plays a crucial role in both physical and emotional well-being [9].

How Much Protein Do I Need? - Additional Considerations

We learned that when determining how much protein you need, it's important to consider factors like your activity level and age. But there are some additional aspects to consider:

While watching your protein intake, also make sure you are eating enough calories overall - and don't leave out any of the other important macronutrients like carbohydrates and fat. It is essential to maintain a balanced diet that provides you with everything your body needs.

Distribute your daily protein across multiple meals during the day to make sure your body can utilise it. Include protein-rich foods like legumes, tofu, grains and seeds in your everyday meals and snacks.

Remember that special life stages like pregnancy or breastfeeding, for instance, usually mean you require more protein to support your and your baby's health. And if you are over the age of 65, you certainly require a higher protein intake to maintain muscle mass and prevent age-related muscle loss [10].

Don't forget that taking supplements like protein powders can be a super convenient tool to help you meet your protein targets! Always use them alongside a balanced diet with lots of whole foods to ensure you're also getting essential vitamins and minerals. And keep in mind that you can always reach out to us if you feel unsure about your protein requirements. We're happy to help!

Sources

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[2] Pencharz PB, Elango R, Wolfe RR. Recent developments in understanding protein needs - How much and what kind should we eat? Appl Physiol Nutr Metab. 2016 May;41(5):577-80. 

[3] Cereda E, Pisati R, Rondanelli M, Caccialanza R. Whey Protein, Leucine- and Vitamin-D-Enriched Oral Nutritional Supplementation for the Treatment of Sarcopenia. Nutrients. 2022 Apr 6;14(7):1524.

[4] Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015 Jan;145(1):73-8. 

[5] Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. 

[6] Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661.

[7] Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update. Nutrients. 2020 Jul 7;12(7):2023.

[8] Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.

[9] Flynn NE, Shaw MH, Becker JT. Amino Acids in Health and Endocrine Function. Adv Exp Med Biol. 2020;1265:97-109.

[10] Artaza-Artabe I, Sáez-López P, Sánchez-Hernández N, Fernández-Gutierrez N, Malafarina V. The relationship between nutrition and frailty: Effects of protein intake, nutritional supplementation, vitamin D and exercise on muscle metabolism in the elderly. A systematic review. Maturitas. 2016 Nov;93:89-99.