How Much Protein Do You Actually Need?
As a Registered Dietitian and athlete, one of the most frequent questions I am asked by my clients, gym-mates, friends, and family is “How much protein do I need?”. My short answer is, “It depends.” As always, there is more to unpack when answering a seemingly simple question. So here is my medium-long answer.
First, what is protein?
Great question! Before I can recommend an amount, we have to understand what protein is and what it does. Protein is a macronutrient (along with carbohydrates and fat) that is made of amino acids. Amino acids are essential nutrients, which means that our body can’t make them and we have to get them from the food we eat. To put it simply, we are made up of amino acids, and they play an essential role in every aspect of our body’s physiology. Here are some examples of what these tiny, but mighty molecules do:
Brain function: Neurotransmitters (brain messengers) are essential for the regulation of our mood and brain function. You may have heard of a few of these: dopamine, serotonin, endorphins, and adrenaline. If you aren’t getting enough protein, your mood, cognition, and overall mental well-being can be negatively impacted.
Structural Support and Healing: Protein provides structure to cells, tissues, and organs. Collagen is a protein that creates the framework of connective tissues, including skin, bones, tendons, ligaments, muscles, and cartilage. If you are an athlete or are injured, you will require more protein to ensure proper healing of the damaged tissues. We have all heard of collagen, and it appears to be in everything now, but I hate to be the bearer of bad news: taking collagen alone is not an adequate source of protein. This is a longer discussion for another time.
Enzymes: Enzymes are catalysts, which means they make things happen at a faster rate in the body. They are essential for digestion and the breakdown of food in our gastrointestinal tract.
Transport, Storage, and Immunity: Our blood cells are made of protein and are essential carriers of nutrients to cells throughout the body. Blood cells are constantly being broken down and rebuilt, which means that if we don’t get enough protein, we may not have adequate nutrient transport. Protein also makes white blood cells and antibodies, which allow our body to recognize when we have come into contact with a pathogen to mount an appropriate immune response.
Hormones and Hunger: Proteins can act as hormones, and hormones regulate every function in our body. If one hormone is off, it creates a cascading effect in the body, altering the function of other hormones. When you eat a protein-rich meal, your body will release satiety hormones (cholecystokinin, peptide YY, and glucagon-like-peptide-1). These hormones tell your body that you’re full and that you can stop eating.
Okay, now I know what protein is and what it does, but how much do I need?
Now that we covered the basics, let’s dive into where we get it and how much we need.
We need to obtain protein from our diet because, unlike glucose (from carbs), our body cannot make and store amino acids. If we don’t get enough to maintain basic bodily functions, our body will begin to break down muscle tissue to access the valuable amino acids.
So, the first key takeaway is that everyone needs an adequate amount of protein. Women, men, children, runners, bodybuilders, office workers, retirees—everyone. Here’s a fun fact: the older we get, the more we need because our enzymes in our digestive tract (see above) aren’t as efficient and breaking down protein into amino acids that our body can use.
However, sometimes the pendulum can swing too far, and some people think that everything needs to have protein, and more is better. Right? Wrong. Protein is the angel of macronutrients, and we have never demonized it, unlike carbs and fats. Here’s the kicker, if we don’t have enough carbs, our body will turn amino acids into glucose, thus breaking down muscle mass to harvest these essential amino acids to fuel all of the essential processes mentioned above. Just as if we don’t get enough fat, we are more likely to be deficient in essential nutrients (vitamins A, D, E, and K), have skin and cellular issues, and cognitive decline. It’s important to remember that every macronutrient is essential, which is why we do not believe in eliminating or restricting any of them.
So, yes, you need protein. But how much?
The Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram or 0.36 grams per pound. This is the minimum amount to support our organs, maintain immunity, and essentially, not die. However, many of us are focused on much more than not dying. We want to thrive. And if we are living busy lives and trying to achieve goals in the gym or on the trail, we are putting our bodies through some stress. So, we require more than the RDA.
A list of common high protein foods.
Individuals who routinely exercise or strength train (3-5+ days per week) need closer to 1.0-1.5 grams per kilogram of body weight or 0.45-0.7 grams per pound of body weight. Endurance athletes require more because of their high training loads. The upper end (1.5-2.0 g/kg) is generally needed only for high-performing athletes and those who are injured. In order to figure out how much protein you need, we don’t suggest weighing yourself because, well… it can put a lot of people in a bad headspace. That’s another story to unpack later. Instead of hopping on a scale, base it on the weight that you last remember. We want a general ballpark. Any minor inaccuracies will be negligible.
Meet Jackie: Jackie is an active 170-pound female and requires about 77-115 grams of protein per day (based on 1-1.5 grams per kilogram).
Because our bodies are in a constant state of breaking down and rebuilding, we need protein all throughout the day. Unfortunately, we cannot megadose 100 grams of protein in one sitting and call it good. This is still somewhat up for debate, but in general, we can only absorb about 25-30 grams of protein every two hours. This means that you have to get a significant amount of protein with every meal and probably need to add snacks into your day to meet your needs.
Jaackie’s typical day: We don’t suggest measuring your food, as this is another behavior that can put people in a bad headspace. So, the measurements below are simply a way to provide a realistic picture of what a day may look like. This is a common scenario that we see with many of our patients. The protein sources in the meals are in bold.
Breakfast:1 scrambled egg with veggies with 1 piece of whole grain toast = 11 grams of protein
Lunch: Salad with about a 1/2 of roasted chickpeas = 6 grams of protein
Snack: Opps, Jackie got busy and didn’t have a snack = 0 grams of protein
Dinner: Roasted chicken breast with roasted vegetables and about a cup of cooked quinoa = 37 grams of protein
Total= 54 grams of protein
As you can see, it is harder to get protein in your day than you may think. Especially if you skimp on a meal or a snack. Many of us are always told that we need to eat less (more on that here), when in reality we need to focus less on calories and more on meeting our nutrient needs. By adding another egg, an additional piece of toast, and doubling the amount of chickpeas in her salad, Jackie would be closer to the lower end of her needs, but she still isn't there. If you don’t get enough protein in a single meal, surprise, you won’t die, but if this becomes routine, it can lead to a wide variety of issues.
Protein is the more difficult macronutrient to plan for and incorporate into your day. This is partially because carbohydrates and fats are widely available, portable, and often more shelf-stable. Think fruit, crackers, and chips. Protein often requires planning, cooking, and refrigeration. You’re likely not carrying around a chicken breast or a can of beans in your bag, hence, why protein takes intention and planning.
Planning and timing
As you learned above, protein should be incorporated into every meal and most snacks, and if you train or work out often, a post-workout snack that is rich in carbohydrates and protein will be helpful to jumpstart your muscle recovery. Here are a few easy snacks:
Yogurt and fruit with granola: ~20 grams of protein
Fruit and a protein shake: ~20-30 grams of protein
Peanut butter and jelly on whole-grain bread: 28 grams of protein
Hopefully, you found this article helpful. If you have questions about protein, your specific needs, or how to improve your relationship to food without dieting, schedule a time to chat with one of our Registered Dietitians. If you are getting injured frequently, schedule a time to meet with one of our physical therapists.