A Better Diet Starts with the Right Amount of Protein

How Much Protein Do You Need?

You might hear the word “protein,” imagine a bodybuilder or fitness fanatic, and think, “not for me.”

But protein isn’t just for a handful of hyperactive adults; it plays an essential role in our bodies’ ability to grow and repair itself.

And that means, yes, everyone needs it.

Why Do You Need Protein?

Protein is involved in everything from immune health to muscle growth, meaning it’s not something we can afford to go without.

There are countless benefits of getting enough protein in your diet, but some of the top ones are:

• Better bone strength
• Increased muscle mass
• Fewer hunger cravings
• Weight loss

There’s no question our bodies need protein. How much depends on factors unique to us as individuals, including our sex, age, and fitness and activity levels.

How Much Protein Do You Need?

A general rule of thumb is 0.8 grams per kilogram of body weight. By that figure, the average 200-pound man will need about 72 grams of protein per day, while the average 170-pound woman would need roughly 56 grams.

But different people have different protein needs. The older we get, the more protein we have to give our bodies to manage age-related bone and muscle deterioration. Those over 65 should aim for about 1 gram of protein per kilogram of body weight.

If you maintain an active lifestyle (especially if you participate in weightlifting or endurance sports), you’ll also have higher protein needs. Look to get roughly 1.2 to 2 grams per kilogram of body weight per day. (To give you a rough idea, a standard protein bar has about 15 grams of protein.)

Those numbers may seem hard to reach at first, but spreading your protein intake across meals can make it more manageable. A 170-pound person could meet their daily protein needs with a couple of eggs for breakfast, a handful of nuts as a snack, and a salmon fillet and glass of milk with dinner.

Can You Have Too Much?

Too much of a good thing can be a bad thing, and in this case, it is possible to have too much protein.

A high-protein diet can potentially cause side effects like dehydration, nausea and intestinal issues. It may also lead to kidney problems, so if you have kidney disease you should talk to their doctor before increasing your protein intake.

Top Protein Sources

Given its importance to muscle and bone health, animal products tend to be the go-to sources of protein. But they can also have high fat and sodium content, so if that’s where you’re getting your protein, it’s important you’re choosing lean sources.

These can include:

• Poultry (like chicken and turkey)
• Fish (especially salmon and tuna)
• Eggs (especially without the yolk)
• Dairy products

What About Vegetarians?

Animal proteins are considered “complete proteins” because they contain all the amino acids our bodies need, but consuming a vegetarian or vegan diet doesn’t mean you can’t meet your daily protein intake – it just might require a little creativity.

Consider plant proteins from a variety of sources to ensure you’re covering all your protein bases. Some easy options include:

• Legumes (like beans and lentils)
• Seeds and nuts (including nut butters)
• Soy products (like tofu)
• High-protein veggies (like Brussels sprouts, broccoli, green beans)

Whether you’re a vegetarian or a meat eater, many of us struggle to get enough protein in our diets. Consider adding a daily protein bar or smoothie if you just can’t hit that target number, and know that a registered dietician can work with you to create a diet plan that’s designed to satisfy your protein needs.