Protein, How much do we really need?

Protein is always a big topic when it comes to fitness and goals. And you may be wondering ‘how much protein do I need?’. It really depends. There’s a lot to factors (age, sex, health status, activity level, etc.) in when it comes to what the “right” amount is for you. 

First, let’s dive into the details about protein. Protein is one of our key macronutrients. It is a naturally occurring, complex substance that consists of amino acid residues joined by peptide bonds. Protein is an essential macronutrient and is responsible for building tissues in the body including muscle. Having adequate amounts of protein in our diet also helps with:

• fighting infection

• Protein 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.

• carry fats, vitamins, minerals and oxygen around the body

• 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

• building and contract muscles

• 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 injured or an athlete, you require more protein to ensure proper healing of these tissues.

•  keeping body fluids in balance. 

• Proteins regulate body processes to maintain fluid balance.

So…. How much do we need though??

EVERYONE needs an adequate amount of protein. Women, men, children, runners, bodybuilders, office workers, retirees — everyone. As we get older, the more we need because our bodies aren’t as efficient in breaking down protein in our digestive tracks. 

Obviously, with all that protein does for us, not having adequate amounts can be detrimental to us. But like much in life, we don’t want extremes. Too little or too much can have negative health outcomes. 

I think often times, the diet/fitness/internet world can focus on protein SO much like its this magical nutrient. When all our macronutrients are important, if we don’t have enough carbs, we will begin to turn amino acids into glucose, thus breaking down muscle mass to survive and fuel our body and brain. 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. Every macronutrient is essential, which is why we do not believe in eliminating or restricting any of them.

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 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, on the trail, in the water, on the mountains, etc. we require more than the RDA. This is because all the added activity puts our body under some stress. 

People 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. 

Let’s break this down a little. 

A 150lb Female that is active may need ~68-105 grams of protein/day 

This is based on 1.0-1.5 grams per kilogram of body weight or 0.45-0.7 grams per pound of body weight.

One day of eating for this individual was: 

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: 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

Remember again, her requirement for her level of activity was on the lower end ~68 grams of protein. So, you can see that it actually can be harder than we think to get enough protein in sometimes. This is especially if you skip on a meals or a snack. The world has ingrained in us this idea of eating LESS, when in reality our focus should be 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, our example individual 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 you won’t die, but if this becomes routine, it can lead to a wide variety of issues. Because it always comes down to what we CONSISTENTLY do. 

Protein can be the more difficult macronutrient to plan for and incorporate into your day. Carbohydrates and fats are widely available, packable, and often more shelf stable. Think fruit, crackers, and chips. While protein often requires planning, cooking, and refrigeration. You are most likely not carrying around a chicken breast or a can of beans in your bag. And this is why protein takes intention and planning. 

Where can you get Protein?

There are plenty of other high-protein foods you would be surprised to find anywhere: 

• Meats (steak, grass-fed beef, pork, game meat, poultry, eggs) 

• Seafood (salmon, tuna, white fish, scallops, shrimp)

• Bone broth

• Legumes (black beans, lentils, peas) 

• Dairy (Greek yogurt, low-fat cheeses, or kefir) •

 Tofu

• Beans (black, kidney, pinto, navy)

• Veggie/soy burgers 

• Protein powder (whey and casein) 

Some examples of food to protein content 

3 oz of poultry = 21 g protein 

3 oz fish = 19 g protein 

3 oz red meat = 22 g protein 

1 egg = 6 g protein 

1 cup lentils = 18 g protein 

1 cup beans = 14 g protein 

1 cup cooked quinoa = 12 g protein 

8 oz firm tofu = 21 g protein 

4 oz tempeh = 23 g protein 

1 cup Greek yogurt = 20 g protein 

1 cup regular yogurt = 13 g protein 

1 cup cottage cheese = 23 g protein 

8 oz milk = 8 g protein 

To help make sure we meet our nutrient needs, protein should be incorporated into every meal, and most snacks, and if you train or workout often, a post-workout snack that is rich in carbohydrates and protein will be helpful to jumpstart your muscle recovery. Hopefully, you found some of this info helpful! If you have questions, just reach out!