How Much Protein Do You Really Need? And How to Get It.
- Wellness Workdays
- Aug 29
- 5 min read
If you have spent any amount of time on social media in the past few years, you’ll know that it's almost impossible to scroll without seeing a video about protein. “Try this protein packed recipe!” or “Up your protein by taking this powder”, or even, “Protein is the most important part of your diet”. Have you ever wondered how true these claims are? The protein craze has been twisted and turned into what seems like a whole load of misinformation. Where the protein movement does have merit is that protein plays a major role in muscle growth and is important for many bodily functions. However, this does not mean the more protein the better, nor does it mean we have to double or triple our recommended intake. If we hyperfocus on one nutrient, we risk meeting the goals for other equally important ones.
So How Much Protein Do You Need?
Well, it depends who you are, and luckily, most Americans eat enough protein (or more) every day. On average, protein should make up 10-35% of your calories. While this seems like a big range, it is important to consider the range for fat- 20-35%- and carbs- 45-65%.
An average sedentary person needs 0.8g per kilogram of their body weight. (For example, a 75kg person needs 60g).
Those over 40 years old should aim for 1-1.2g per kilogram in order to prevent muscle loss (For example, a 75kg person needs 82.5g).
Athletes or those who frequently exercise need anywhere from 1.1-1.7g per kg of body weight (For example, a 75kg person needs 105g). While some sources will push this range as far as 2g or even 2.2g per kg of body weight, a recent systematic review found that any protein intake over 1.6g/kg does not further induce muscle gains from resistance training. For the regular exerciser, protein exceeding 2g per kg of body weight is considered excessive (For a 75kg person, this would be 150g). The International Society of Sports Nutrition’s Position on protein and exercise states:
“An overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals”
How Much is Too Much? And Does Timing Matter?
Researchers at the University of Missouri found that protein consumption over 22% of your daily calories “carries more downside risk than dietary benefit”. An essential amino acid called leucine, found in high amounts in animal foods, produces white blood cells called macrophages. When we eat high amounts of leucine, we produce more of these macrophages, which is being shown to increase artery blockage causing plaque build up– or atherosclerosis. Foods that are high in protein tend to be high in saturated fat, which can increase cholesterol and heart disease occurrence. High protein intake is also associated with an increased risk of developing kidney stones. Therefore, it is wise to stick within the ranges mentioned above based on your activity level.
The Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine on Nutrition and Athletic Performance states that individuals should consume about 15-25g of protein between 0 and 2 hours after exercise. Furthermore, consuming 0.3g/kg body weight (about 23g for a 75kg person) every 3-5 hours also maximizes muscle adaptation. One randomized control trial found that spreading out protein intake between 3 meals a day was more effective at building and repairing muscle than eating most of your protein at dinner time (which is typical of most adults). This seems to be consistent with the position’s 23g every 3 to 5 hour recommendation.
Where Should I Get My Protein From?
Protein is made from molecules called amino acids. There are nonessential amino acids– meaning we make them ourselves– and essential amino acids– meaning we need to get them from food. It is important to consider your diet as a whole when considering protein quality. Animal sources like meat, dairy, and eggs as well as soy products and quinoa are all complete sources of protein. This means they contain all 9 essential amino acids in adequate amounts. However, most other plant products do not, so, if you are vegan*, it is important to eat a variety of plant foods in order to reach all 9 essential amino acids. This is relatively easy as all it takes is eating grains and legumes or nuts & seeds and legumes all in the same day:
Examples:
Rice with beans
Whole wheat bread and peanut butter
Hummus (tahini and chickpeas)
Trail mix with peanuts
Some argue that it is better to consume meat due to its higher score on digestibility scales, meaning its protein is better absorbed in the body than plant protein. However, there are faults with the way they measure these scores, so this may not be reliable. One systematic review did find that protein source did not affect the amount of muscle mass or strength, but it did favor gains in percent lean mass. This is not to say that you cannot increase your percent lean body mass with plant protein, as human outcome data has shown us that plant-protein is just as effective for muscle synthesis as animal protein. Animal protein is higher in saturated fat and cholesterol, which is detrimental to heart health, while plant proteins are not, and also have fiber which is beneficial to heart health. Therefore despite confusing messages, both proteins have their pros and cons and it is likely that a well rounded diet with both healthy animal and plant protein is sufficient.
Lean meats
Poultry and fish
Beans, peas, and lentils
Low-fat dairy products and eggs
Nuts & seeds
Soy products like tofu or edamame
Bottom Line:
Protein is an essential part of the diet that comes packaged in a variety of foods. The more you exercise, the more protein you need, however, there is no reason for the average person to exceed 2g/kg body weight per day (For a 75kg person, this would be 150g). Aim anywhere between 0.8g/kg-2g/kg, depending on your physical activity, age, and goals. If you plan to work out, try eating protein shortly after, and make sure you get around 20-30g every meal. When choosing protein sources, opt for lean meats, low fat dairy and eggs, beans, peas, lentils, soy products, and nuts & seeds.
*Here is more information on how to effectively build muscle on a plant-based diet.
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Written by: Tina Morcos, MS, MPH, Wellness Workdays Dietetic Intern
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