How much protein should I be consuming? I wish it was as straightforward as that, although like anything else in the world of nutrition, protein needs are very individualized and there is no one size fits all approach. Your health state, stage of life, and the frequency and intensity of your workouts play a key role in determining your individual protein needs. Not to mention, you must consider what your goals are. Do you wish to bulk up and enhance your muscle gains, or do you strive to maintain your current weight? Let’s dive into why protein is so important for your body and how much protein you should be consuming. 

Importance of Dietary Protein

Protein is an important component of every cell in the body and a vital part of your health and wellness. It is one of the three essential macronutrients that we get through our diet and is found throughout our bodies including in bone, skin, hair, tissue, cartilage, and muscle. Protein is made from building blocks called amino acids. There are twenty amino acids and nine that are essential, meaning we must get them from food - leucine, isoleucine, tryptophan, histidine, methionine, threonine, valine, phenylalanine, and lysine. The rest your body can make. Here are some of the important functions protein plays in the body. 

• Growth and repair: Needed to build and repair tissues. 
• Provides energy: Protein provides 4 calories/gram of energy, similar to carbohydrates. 
• Fluid balance: Albumin is a protein found in blood that helps to  regulate fluid balance in the body. 
• Initiates chemical reactions: Enzymes are proteins that allow necessary chemical reactions to occur within the body. Proper enzymatic reactions are needed for digestion, muscle contraction, and energy production. 
• Maintains a healthy immune system: Protein aids in the production of antibodies needed to protect your body and fight off foreign invaders. 
• Transport nutrients: Transporter proteins carry nutrients, oxygen, cholesterol and vitamin and minerals throughout the body where they are needed. 

The majority of your protein intake should come from high-quality sources such as seafood, lean meat, poultry, eggs, nuts, seeds, beans and lentils. Focus on incorporating a good source of protein with every meal. 

What Are Your Specific Protein Needs?

People need individualized protein amounts from person to person. They vary depending on health state, age, pregnancy, and activity level. 

Healthy Adult 

The current recommendations for a healthy adult are 0.8 grams/kg of body weight. This means if you weigh 150 pounds (68.2 kg), you should be consuming 55 grams of protein each day. To avoid negative health outcomes, this is the minimum recommendation  amount per day. If you are generally healthy while engaging in high-intensity exercise regularly, for example, these needs will increase. According to the Dietary Guidelines for Americans, the average person’s intake of protein rich foods meets or exceeds recommendations with the majority consumptions coming from meat, poultry, eggs, nuts and seeds. There are low intakes of seafood, beans and lentils. 

Illness

Daily protein needs increase with Individuals suffering with chronic illnesses such as cancer, heart failure, or liver failure. Recommended intake for those with cancer are 1.5 grams/kg, heart failure is 1.1 -1.4 grams/kg, and liver failure 1.2 - 1.5 grams/kg. Increased protein is also required for those with severe burns since it is a crucial component for the healing of the skin. Adequate protein is needed to preserve muscle mass and prevent muscle atrophy which can be an issue with people suffering from a chronic disease. Chronic illnesses also increase the risk for malabsorption and malnutrition. Consuming sufficient calories and protein can help fuel the body so it can properly heal itself. 

Highly Active Adults and Athletes

Runners, weight lifters, and competitive athletes expend more calories per day than the average adult. Participating in high intensity training engages the use and breakdown of skeletal muscle. Body recovery, replenishing muscle stores and rebuilding muscle mass require additional nutrients, protein plays a key role in this. The American College of Sports and Medicine recommends 1.2 - 2.0 grams/kg per day of protein for athletes. It is important to keep in mind that carbohydrates and fats are a necessary part of an overall healthy diet. When adequate nutrition and exercise are combined, muscle growth occurs 

Pregnancy and Breastfeeding Women 

Women who are pregnant or breastfeeding require 1.2 - 1.5 gram/kg of protein per day. In addition to increased protein intake, calorie needs increase in order to support the growth and development of the baby. 

Elderly

The majority of the older adult population does not meet the recommended intake of protein. Protein needs remain the same as the general population of 1 gram/kg of protein. For example, if you weigh 130 pounds (59 kg), you will need about 59 grams of daily protein. The majority of the elderly population are not meeting these numbers. Protein is essential in order to preserve muscle mass and prevent sarcopenia in older adults. As we age, we tend to become  more sedentary, and overall do not consume enough food. This is mainly due to decreased appetite, chewing and swallowing difficulties, impaired taste, and poly-pharmacy. All these factors can contribute to deterioration of muscle and increased risk of falls. 

Overall

It is no question that protein is extremely important for proper functioning of the body and overall quality of life. With a lot of misinformation out there, knowing your specific needs can be confusing. As a general rule of thumb, try to incorporate a good source of protein with every meal to ensure you are getting adequate amounts. You can also chat in with our nutritional coaches to help determine your individual needs or with any questions you may have.