How Much Protein Do We Really Need?

From protein-packed yogurt, waffles and cereals to pastas, breads and chips, fast food menus and specialty coffees, it seems any food you choose these days is enhanced with protein. No matter where you look, the word “protein” is nearly unavoidable. All of this leads to two questions: How much protein is enough, and how much is too much?

That answer, according to Abby Chan, MS, RDN, co-owner and director of nutrition at Evolve Flagstaff, depends on a person’s age, gender and goals. But first, let’s explain what protein is and why we need it.

Protein is made up of many amino acids, nine of which are essential, meaning your body cannot make them and you must get them from food. Protein is necessary to build and repair our tissues and support muscles, hormones, enzymes and immune function. It also helps keep us strong, energized and feeling fuller for longer. For most people, Chan says 20-30 grams of protein at each meal is enough.

“The recommended daily allowance for the average adult is about .8 grams per kilogram. That’s enough to support general function and overall health without overthinking it,” said Chan. 

She noted as we get older, or the more active you may be, protein needs go up. For those 55 and older, protein needs increase to 1.0-1.5 grams per kilogram. Additionally, athletes need anywhere between 1.2-2.0 grams per kilogram because they are breaking down tissue at higher rates than non-athletes. She added that protein is especially important in preventing age-related muscle loss, called sarcopenia.

“Sarcopenia is a huge risk for our independence and quality of life. When we lose muscle mass, we not only lose definition, we lose the ability to complete basic daily tasks such as climbing stairs or getting up and down from a chair. This increases your risk of falls, hospitalization and even death. One of the best ways to combat this is to eat enough protein and strength train regularly as we age.”

On the other end of the spectrum, Chan added that for teenagers and younger athletes, protein needs aren’t as high because they are smaller. She said this age group should focus on eating normally and having a variety of foods to prevent the possibility of developing disordered eating, or worse, a clinical eating disorder because of too much focus on the diet.

Although getting more protein than needed in the diet is not harmful, it leaves less room for other important nutrients like carbohydrates, fiber, fruits and vegetables, which are all essential building blocks for a well-rounded diet.

“Protein-rich foods are generally devoid of fiber, so someone might notice more bloating or constipation or feel dehydrated. Protein metabolism requires more water, so excessive protein consumption could lead to gastrointestinal distress and dehydration,” Chan added.

Her best recommendation is to know what protein-rich dietary sources are, such as beans, meat, fish, whole grains, nuts, seeds and eggs, and focus on pairing those at each meal with a carbohydrate and a fat. And it’s not a bad thing to include some protein supplements such as bars, powders or shakes throughout the day, but they should not be a meal replacement.

“If we’re missing any one macronutrient in a meal, it can lead to eating less than your body actually needs for energy, hormones and overall balance.”

Despite a person’s best intentions, Chan says one of the biggest misconceptions about protein is that eating more will automatically help someone gain muscle. She said in general, if someone wants to build or maintain muscle mass, strength training is the best tool there is.

“If we are only eating protein and not carbohydrates, your body may break down muscle tissue for energy, and you will recover more slowly and have less power during training. Carbohydrates, along with enough protein, help your body build and maintain healthy tissue.”

In other words, protein is not the end all, be all. FBN

By Mary Marini Parra, FBN