How much protein do you really need?
What protein does for you
A true multi-tasker, protein takes on many important roles in the body. Some of these major functions include: the maintenance of bones, muscles, organs, hair, skin , and nails,
the production of hormones, such as insulin, manufacturing antibodies to fend off infection, and making specialized molecules that transport important nutrients in the blood. One example, is hemoglobin, which carries oxygen throughout the body via the bloodstream.
Protein is also a key nutrient in those looking to lose weight. Protein increases satiety, and protein-rich foods can be both low in calories and fat.
Digestion of protein also requires more energy than carbohydrate or fat. 20-30% of the calories taken in go towards digestion, in contrast to the 10-15% used for carbs and 0-5% used for fat. In addition, protein supports the maintainance of lean muscle mass which boosts metabolism.
The recommended intake for adults is 10-35% of total energy intake. This is a large range, so individual recommendations depend on multiple factors.Needs generally increase with age, activity level, and when trying to increase muscle mass.
How much do you need?
Protein powders and supplements have become a multi-million dollar industry. For the most part these supplements are expensive and unnecessary. It's really not as hard to get all the protein you need from food as you might think. The first important thing to know is that research shows protein intake in excess of 20 grams for post-exercise recovery provides no additional benefit. Unless you are a serious athlete, working out several hours a day, you shouldn't need protein supplements to meet your needs. A chicken breast or some scrambled eggs is just as good. In fact, it is better to obtain your protein from whole foods, as they contain many essential vitamins and minerals as well. In situations where diet options are limited due to allergies and availability, or needs cannot be met through food, then turning to supplements and bars can be beneficial. Aim for a post-workout meal of 15 g of protein, and up it to 20 g if you are trying to build muscle. For optimal absorption consume within 2 hours of exercise (the sooner the better).
Calculating Your Needs
A good rule of thumb for the average individual to determine their protein needs, is to multiply your body weight in kilograms by 0.8. This will give you an idea of approximately how many grams of protein you should be taking in a day. Keep in mind, if you engage in regular physical activity your needs will increase.
can too much protein be harmful?
More is not always better. Consuming protein in excess can have negative effects on the body. If more than 35% of your total caloric intake comes from protein, you start to put extra strain on your kidneys to filter urea, a waste product from the metabolism of protein. The extra water used for excretion of urea, as well as the digestion of protein, can result in dehydration. It is also important to be selective when choosing protein sources. Many proteins like full-fat dairy and meats can be high in saturated fats and calories, so eating large amounts of them could cause weight gain and increase risk for cardiovascular disease. Do not consume protein at expense of other nutrient-dense foods like vegetables, fruits, and whole grains- balance is key.
Where you can get it
Complete Proteins
A complete protein provides all 8 essential amino acids in high amounts. Examples of complete proteins include eggs, dairy products, meat, fish, and soy products. These proteins are more easily digested than plant proteins. This means if you are a vegetarian you may need to consume more protein than non-vegetarians in order to meet your needs.
Some ideas...
Make a parfait with greek yogurt or an omelette for your morning meal.
Substitute lean turkey for ground beef in your meatballs.
Top vegetables with boneless, skinless chicken breasts, or canned tuna.
Blend low-fat milk into your smoothies and shakes.
Complementary Proteins
Plant-based proteins do not contain all the essential amino acids, but when eaten together can provide all 8. To achieve this you can combine a food that is limiting in one amino acid with another food that contains a sufficient amount.
Complementary Combinations:
1. Grains + Legumes
Make a grain bowl with vegetables and chickpeas
Spread toast with peanut butter for breakfast
Have hummus + pita bread and veggies as a snack
2. Legumes + Nuts and Seeds
Try chickpea salad with pumpkin seeds
Top green beans with toasted, slivered almonds
Make a snack mix using roasted edamame or chickpeas, nuts, and seeds
What a protein-packed day would look like
Breakfast: 3/4 cup greek yogurt + 1/3 cup granola+ 1/2 cup blueberries (20g)
Snack: banana + 1 tbsp nut butter (5g)
Lunch: 1 serving of quinoa salad with chickpeas, green beans, and feta cheese (18g)
Snack: 1 cup baby carrots + 2 tbsp hummus (3g)
Dinner: 3 oz chicken breast + 1 medium baked sweet potato + 1 cup sautéed kale (28g)
Total: 74g of protein, 18% of total calories
This amount meets the recommended amount for a 150 lb person, illustrating how protein needs can be easily met through food alone. Save your money and your tastebuds from chalky powders, and go for the real deal.