How Much Protein Do You Really Need?

Protein is a vital nutrient that plays a role in almost every function of the body. It builds and repairs muscles, promotes healthy skin, hair and nails, helps with growth and development, supports the immune system, and produces hormones. But how much protein do you actually need? 

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). However, this number does not take into account other life factors. Many people think that protein is only necessary if you are a weight lifter or bodybuilder, and although these activities do require extra protein (recommended to be 1.6 to 2.2 grams of protein per kilogram), those are not the only activities that require more. Endurance sports like running, for example, are recommended at 1.2 to 1.4 grams per kilogram. Other factors that necessitate an increased protein intake include recovering from injuries/surgery, pregnancy and breastfeeding, 

The biggest misconception around protein intake is with older adults. After the age of 30, people lose 3-5% of their muscle mass each year. In an average lifespan, this equates to approximately 30% total muscle mass loss! To help combat this loss, it is recommended that those over 65 take in 1.0 to 1.2 grams of protein per kilogram of body weight.

Timing is also important when it comes to protein intake. Research shows that the body can only take in approximately 20 to 40 grams of protein at one time, so it is better to space intake over the course of the day as opposed to eating it all in one sitting. Muscles are also more adept at using protein within the first 30 to 60 minutes after exercise, intake during this time can improve muscle building and recovery. 

While protein is essential for health, too much of a good thing can also cause problems. The highest amount of protein anyone should consume is considered to be 2.2 to 2.5 grams per kilogram of body weight. Eating more than this can lead to kidney strain, dehydration, digestive issues, and other chronic diseases. 

Although these recommendations are a good starting point, if you want more specific numbers and/or help incorporating these changes into your daily life, book an appointment with our nutrition coach to learn more. 

References

1. Solan M. Are you eating enough protein? Harvard Health. Published March 1, 2024. https://www.health.harvard.edu/nutrition/are-you-eating-enough-protein

   
   

2. Are you eating enough protein? Runner’s World. Published April 5, 2023. https://www.runnersworld.com/uk/nutrition/diet/a26528605/how-much-protein-should-i-eat/