When it comes to the health and fitness world, protein is the one macronutrient we seem to all agree we can’t get enough of, but how much protein do you really need? Ask a bodybuilder and they might give you an exorbitantly high number while others may give a more conservative estimate. Chances are you are getting sufficient protein each day; very few Americans are truly deficient in protein. That being said, hitting a specific protein goal can help you build muscle, stay strong, and even lose weight when consumed alongside a healthy diet says registered dietitian Helen Ballew.

Protein is one of the three macronutrients and is necessary for maintaing fluid balance in our cells, building and repairing tissues such as your liver and skin, transporting nutrients, and also helps us feel full or satiated after a meal. Each protein is made up of a unique combination of amino acids; consuming a variety of different foods ensures you are getting each of the necessary amino acids required for building proteins.

Protein is one of the three macronutrients and is necessary for maintaining fluid balance in our cells, building and repairing tissues, transporting nutrients, and also helps us feel full or satiated after a meal. Proteins are made up of a unique combination of amino acids; consuming a variety of different foods ensures you are getting each of the necessary amino acids required to build each protein. This is especially important if you follow a vegetarian, vegan, or plant based diet.

Eating adequate protein can improve performance both in and out of the gym by speeding recovery after exercise, reducing muscle loss as you age, building lean muscle, helping maintain a healthy weight, and curbing hunger.

Not getting enough protein in your diet can lead to decreased quality of life and even health issues. For example, muscle tissue can break down and lead to muscle loss, especially as you age. But more isn’t necessarily better; your body can only absorb and use so much protein at once. For adults below 50, aim for 20-30 grams of protein every 3-4 hours. As we get older, our cells become less sensitive to protein and require more to elicit the same muscle-building response in our muscles. For this reason, adults over the age of 50 can aim to eat 25-40 grams of protein over the same time period. Additionally as you age, muscle tissue is gradually broken down; this age related muscle loss is known as sarcopenia. Getting enough protein helps slow this loss.

PERCENT OF DAILY CALORIES

Or, knowing that most everyone should get 15% to 25% of their calories each day from protein, you can calculate your individual daily protein goal. To get your number and track your intake, you'll need to know how many calories you consume each day. Once you know how many calories you consume, multiply that number by 15% and 25% to get your range. If you frequently work, have trouble feeling satiated after meals, or are trying to lose weight, aim for closer to 25% of your calories from protein.

Again, it’s important to space your protein intake out across the day so it can be maximally absorbed and utilized. To simplify, aim for at least 20 grams of protein at every meal or snack.

Sources

Lean meats, poultry, fish, seafood, eggs, and dairy products are all excellent sources of protein. Soy proteins like edamame provide around 18.5 g of protein per cup. Plant-based protein like spinach and kale have some protein. Seeds such as quinoa (see our June 11th blog to find out why it is a seed, not a grain) are also a good source of protein. If you just can’t eat enough protein throughout your day, a protein shake or a protein bar are great supplements, but that’s a blog for another day!

GRAMS OF DAILY PROTEIN

As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy. Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.

Lean meats, poultry, fish, seafood, eggs, and dairy products are all excellent sources of protein. Soy proteins like edamame provide around 18.5 g of protein per cup. Plant-based protein like spinach and kale have some protein. Seeds such as quinoa (see our June 11th blog to find out why it is a seed, not a grain) are also a good source of protein. If you just can’t eat enough protein throughout your day, a protein shake or a protein bar are great supplements, but that’s a blog for another day!

In the mean time, if you have any questions about your protein intake, click on the button below to book a complimentary assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew.