Protein: How much do you really need?
Protein: How much do you really need?
Protein. It's been a nutritional buzzword for decades. But why?
Protein is one of the six nutrients human bodies require for survival and optimal functioning, so it's definitely up there in terms of importance but not more so than the other five key nutrients (carbs, fat, vitamins, minerals and water).
As you may know, protein is made up of amino acids. When we digest protein, we break it down into individual amino acids that our body uses in many capacities, including creating antibodies to keep the immune system strong, repairing muscle tissue, creating new cells, making enzymes and hormones, regulating fluid balance, and more. Many protein-rich foods are also good sources of micronutrients, such as B vitamins, iron, and zinc.
Protein needs are highly individual, based on body weight, activity level, life stage, and medical conditions. Most adults need somewhere between 50 and 175 grams (that's quite a range!) each day according to national dietary guidelines.
You may need the mid to higher end of this range if you're....
vegetarian or vegan
an athlete
very active
pregnant or breastfeeding
not done growing and developing (up to age 20)
recovering from surgery or another acute medical situation
The fixation on protein-rich foods and supplements leads many Americans consume much more protein than they truly need.
This protein push has diet culture written all over it. And, the way I see it, one of the biggest issues is that eating more protein means eating less of other things. It's not a more is better situation and there is an established upper limit (UL) for protein. Consuming beyond the UL can displace other vital nutrients, lead to dehydration, and disrupt bone health.
Often diets that promote protein are low in carbs. This isn't new. Diets have been promoting protein and demonizing carbs for decades, but simply rebranding under new, catchy, and even smart-sounding names. Don't be fooled: stacking your plate with meat, dumping heaps of protein powder into your drinks, and snacking on protein-enhanced products is not better for us or necessary.
Carbohydrates are a vital nutrient. If we eat less carbs, we also eat less fiber since fiber is found in carb-rich foods, such as grains, legumes, fruit, and veggies. A 2021 study found only 7% of Americans get enough fiber. Fiber helps with bowel movement regularity, can help improve cholesterol levels and manage blood sugar, and may aid in preventing certain GI conditions. Eating loads of protein leaves less room for other food groups and can lead to deficiencies, inadequacies, and food preoccupation.
Most people can meet protein needs by simply consuming a varied diet and without counting or tracking anything. Simply building a balanced plate that contains a source of carbs, protein, fat, dairy or other calcium source and fruit or veggie can accomplish this (I discuss this further in Chapter 4 of my book.) There are many foods that are good protein sources, including:
meat, poultry, seafood, eggs*, yogurt*, cottage cheese*, milk*, cheese*, legumes**, nuts**, nut butters**, seeds**, tofu**, tempeh**, edamame**, nutritional yeast**, seitan (wheat protein)**, hemp hearts**, oat bran**, quinoa**, veggie burger**, meat alternative products** such as Impossible or Gardein
(* = vegetarian protein source, ** = vegan protein source)
Overall, there are many factors to consider when determining protein needs. I’d recommend a personal nutrition assessment with a registered dietitian if you’re unsure of your own unique needs.
What questions do you have about protein? Schedule a complimentary Q&A call to see how working with a registered dietitian may benefit you.
Wondering about protein needs for kids? Read my blog post breaking this topic down here.