It used to be that when you walked around a grocery store, you would see a lot of packaging touting the term “low-fat.” A few years later, it was replaced by the exciting “low-carb” claim. You’ll see “high protein” benefits listed on many products these days, whether it’s protein powder, bone broth, salty snacks, or anything else. But people are more confused than ever about how much protein they should eat.
How much protein do you really need? We spoke to experts who explained its importance, why it’s not a one-size-fits-all nutrient and how to determine what your body needs.
Why You Need Protein
It’s a very simple case: protein is good for us and we should eat some every day. The most important thing to remember is that our bodies do need what protein provides.
Most people think of eating protein just to maintain or help improve muscle size, but it does much more for our bodies. Proteins act as enzymes, hormones, receptors, signaling molecules, and more.
Because protein is not something our bodies store like body fat, it is a daily necessity. Protein provides essential amino acids that we need as part of our daily diet. That’s because the body is constantly breaking down protein to create the building blocks of new proteins, resulting in losses that need to be replaced with food.
If you find that you feel fuller after a protein-rich meal, you’ve discovered another benefit of protein. It keeps us satisfied and fulfilled for longer.
What’s The Magic Number?
How much protein is enough to achieve all these benefits? As a basic guideline, the FDA recommends adults consume 50 grams of protein per day as part of a 2,000-calorie diet. But other experts take a more nuanced approach.
Adequate protein intake is not a number or goal to achieve, but a range that depends on your age, gender, overall health, and lean body mass.
A healthy, inactive person should consume at least 0.8 to 1 gram of protein per kilogram of body weight per day. (For a 150-pound person, this would be about 68 grams of protein.)
For someone who is very active, such as running, biking, or training for an endurance race, more protein is needed, around 1.2-1.7 g/kg per day, which means 82 to 116 g of protein for a 150-pound person.
The Best Protein Sources
Protein is found not only in animal foods but also in plants. In fact, some research suggests that getting your protein from non-meat sources may actually be better for your health. Think low-fat dairy products, fish, beans and soy.These foods are delicious and may even help lower blood pressure and cholesterol levels.
Watch the fat content, it can go hand in hand with high-protein foods. Not all proteins are created equal. Bacon, sausage, or processed meats may be high in protein, but they’re also high in saturated fat, which can be bad for your heart.
In the end, food is always better than supplements or powders. Protein powders are everywhere these days, and since they are considered dietary supplements, they are not regulated by the FDA. When it comes to meeting your nutritional needs, dietary supplements are only used to fill gaps that may be missing in your diet rather than trying to meet nutritional needs through food sources.
High-Protein Foods
According to Johns Hopkins Medicine, the amount of protein in a food (one ounce unless otherwise stated):
- Beef or turkey jerky: 10 to 15 grams of protein
- 5 ounces of Greek yogurt: 12 to 18 grams of protein
- Roasted edamame: 13 grams of protein
- 3/4 to 1 1/3 cups of high-protein cereal: 7 to 15 grams of protein
- Meat or fish: 7 grams protein
- 1/3 cup hummus: 7 grams protein
- 2 tablespoons peanut butter: 7 grams protein
- 1 egg: 6 grams protein
Spreading Out Your Protein Intake
How much protein you eat is important, but so is when you eat it. People are encouraged to consume 15 to 25 grams of protein with each meal. If you only eat that much protein at lunch and dinner and not at other times throughout the day, you may feel unsatisfied or hungry.
You need to eat enough calories overall to provide the most effective ingredients for protein. In order to use protein to build new proteins, first you need enough calories. Otherwise, your body will only use this extra protein for energy.When carb intake is low, your body breaks down functional proteins and uses some of those amino acids to make glucose to maintain blood sugar.
Popular Myths About Protein
Experts say there’s a lot of misinformation out there about protein. Here’s an example: We still hear that protein causes kidney damage, and the data simply doesn’t support that.
They agree that protein itself can’t make you fat either. One misconception about protein is that eating protein means you will gain strong muscles. In fact, muscle growth is a complex process that requires consideration of protein consumption, exercise, and hormones. Athletes may have higher protein needs than their peers, but eating this way doesn’t mean they’ll gain bigger muscles.
In fact, smart protein choices are an important part of a nutritious diet. It’s an absolutely essential part of meals and snacks, especially for those looking to adopt small but impactful strategies or habits that will lead to weight loss or weight management over time.