How much protein do I need?

Ah, protein. The magical macronutrient. Both fat and carbs have gotten a bad rap in the last few decades, and somehow, protein has remained largely unscathed.

In addition to not being highly criticized, protein has been put on a pedestal.

More protein seems to be the answer to weight and fat loss among cultures. Advice from social media and certain diets like Paleo, is to eat more protein and less of everything else.

As a result, there is a market for products with protein. It does not take long to look at a grocery store both in Europe and the US to see products with added protein like pudding, bars, popcorn (yes, it’s real), chips, pasta, granola, baking mixes, ice cream, coffee, and more.

After the initial onslaught of the protein products wears off, it is normal to ask yourself, ‘Am I getting enough protein?’

What is protein?

Protein is a macronutrient made of amino acids.

Nine amino acids, including leucine and tryptophan, are not made by our bodies. These are called essential because we must get them from food.

The other 11 amino acids, like glutamine and glycine, are non-essential most of the time (unless in injury, for instance), meaning our body can make them. 

Foods with the essential amino acids are typically animal-based foods along with some non-animal based foods like quinoa, amaranth and soy.

Plant-based proteins like beans and legumes do not have all 9 essential amino acids. As long as you are getting a variety of food, then you’ll get all the amino acids you need.

Examples of foods rich in protein are:

• Chicken, fish, meat, pork

• Eggs

• Soy products like soy milk, tofu, edamame, tempeh

• Dairy like cheese, milk, ice cream and yogurt

• Beans and legumes like black beans, chickpeas and lentils

• Nuts and seeds like peanuts, walnuts, sunflower seeds and pumpkin seeds

• Whole grains like quinoa, brown rice, and amaranth

Why is protein important?

Protein is currently being marketed as a must-have for muscle building, yet it is so much more. Protein provides amino acids, which are the “building blocks” for just about everything in our body. 

Important functions of proteins include:

• Building and repairing muscles, tissues, organs and blood cells - especially during periods of recovery and growth (i.e. injury or pregnancy)

• Acting as enzymes and producing hormones

• Contributing to immune system function 

• Serving as an energy source

What groups are at risk for inadequate protein intake?

It is difficult for certain individuals to get enough protein. Groups that are at risk of this include those either not eating enough or those with higher caloric and protein needs, including:

• Individuals of older age (particularly 60 years and older) need enough protein to maintain muscle and bone mass and reduce the risk of developing sarcopenia (gradual loss of muscle mass and function)

• Those with disordered eating or chronic dieting history, resulting in restrictive eating

• Those eating vegetarian/vegan diets

• Pregnant individuals, who require more protein to promote fetal organ development 

• Those with lack of food access due to war, famine, inadequate food subsidies like SNAP and limited choices for groceries and food procurement

• Athletes who have a high energy need and require enough protein for muscle mass maintenance and adaptation to sport

Is more protein better?

You may be wondering if you are getting enough protein. 

The range of adequate protein is wide, and varies from 1.2 - 2.4 grams protein per kilogram of body weight per day, with >1.2g/kg/day as the baseline for maintenance. Where you fall within this range depends on body composition, goals, medical considerations and activity level.

You may be familiar with the 0.8 g/kg/day protein Recommended Daily Allowance from the Institute of Medicine (IOM), but the RDA is the bare minimum someone needs to prevent malnourishment and, therefore, less than the ideal protein intake. 

Studies indicate that individuals, especially those of older ages, need more protein to prevent muscle breakdown and undernutrition. 

It is important to talk to an expert registered dietitian who can help you determine how much protein you need and if you’re meeting your needs without compromising your nutrition needs for carbs, fats and micronutrients.

Many people think they are not getting enough protein, and sometimes, that is the case (see At-Risk Groups). However, many people are getting enough protein and do not need to add more.

More is not necessarily better.

Too high of a protein intake can put strain on your bones, liver and kidney. It can lead to side effects including dehydration, fatigue, constipation and increased risk of kidney stones. Additionally, more protein can crowd out other nutrients, making it hard to get enough of everything and increasing risk of micronutrient deficiencies.

How can I approach protein intake?

Research and clinical experience indicates that eating enough protein can be done through eating regular, adequate and varied meals and snacks.

Some helpful tips for getting adequate protein:

• Incorporating protein into each of your meals and snacks

• Combining protein with carbs and fats at meals and snacks (a lot of whole foods naturally have a good combination - think peanut butter [protein and fat] or quinoa [protein and carbs])

• Eating moderate amounts of protein (20-40 grams) versus high amounts (>40 grams) every 3-4 hours (so, at regular meals and snacks :)

• If you’re trying to build muscle, doing regular resistance training in addition to getting enough protein and overall calories is key. Weight gain may also be part of the equation here.

These may seem like basic recommendations, however, they can be hard to achieve regularly. 

Our busy lives, finances, appetites, disordered eating challenges, food access and more can make eating enough protein (or enough overall) a real challenge. I want to validate this because online, it seems like it should be easy to just add protein and count macros, and build muscle!

We need enough protein and we need enough carbohydrates and fat to maintain body function. 

In fact, if we ‘hit’ our protein goals but don’t get enough carbs, then we will burn muscle mass for energy. Carbs are muscle sparing!

Lastly, food and eating is not just about hitting numbers and counting macronutrients! 

I do not advocate for this approach and counting grams or calories. The taste, texture, who you’re eating with and context of meals is just as important. So is your level of stress, sleep and mental health, as this all impacts metabolism and nutrient use.

Should I use protein products?

You do not need to buy protein-enhanced products to get enough protein. 

That being said, there can be a use for these products in certain cases. This, again, is where your registered dietitian comes in.

These products can be helpful as either bridges to eating enough or as supplements to the diet.

Some examples are when:

• Protein products are ‘safe’ to someone with ARFID, ASD, an eating disorder and more and help meet adequacy

• Provide an easy, convenient way to get in a post-workout snack - combined with carbs, of course!

• They are the best option while traveling or during a busy day

• They are tolerable on the gut and can allow for more adequate nourishment when someone has a GI disorder

• These products allow for better access to food, when whole foods are not as available

Am I thinking too much about protein?

With all the focus on protein these days, it can be hard to know if you’re focusing appropriately on it or the focus is coming an issue for your mental health. Here are some signs you may want to talk to a professional about how you’re approaching food:

• Measuring and weighing food at most meals and snacks, especially if you already know what an adequate protein looks like

• Tracking grams of macronutrients regularly and if you didn’t ‘hit’ your goal, adding more or restricting tomorrow or feeling guilt or shame

• Noticing you’re thinking about food more than 5-15% of your day, which is taking away from your social/work/academic/family life

• Eating mainly for aesthetics versus for energy and enjoyment

• Eating less of other foods because you are trying to get more protein in

• You notice that your mood is being affected by food intake more than anything else

Some closing thoughts...

Protein is a marketing craze at the moment. Products advertising “High Protein” may be tempting as the only way to get adequate protein, but chances are, you are probably already getting enough without them and if you are not, you can eat more food to meet your needs.

If you’re still curious, talking to a registered dietitian is the best way to gain an understanding of your individual protein needs and to build a plan to make sure you’re getting the right amount from foods you enjoy. Feel free to set up a free intro call with me to discuss your goals and how protein fits best into your life.

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