Protein is a heavy hitter when it comes to your well-being. It aids in building muscle, repairing tissue, and maintaining the smooth operation of your body. But just how much protein do you need? The response isn’t universal — it depends on your age, gender, activity level, and overall health.
For the average person in the United States, consuming adequate protein is not really an issue. Actually, many, particularly men aged 19 to 59, consume more protein than they require, primarily from sources such as meat, poultry, and eggs. The Dietary Guidelines for Americans report that these groups frequently exceed their suggested protein consumption.
On the other hand, if you’re on a strict diet, taking weight-loss pills, or skipping meals, you may not be consuming enough. Failing to consume enough protein can lead to muscle loss, particularly if you’re dieting. Skipping meals isn’t just making you hungry — it can also mean you’re missing out on the protein your body needs to remain strong.
When it comes to gaining muscle, many think gorging on protein is the key. While you do require sufficient protein, it’s strength training that gains muscle. Your body can’t store excess protein — it’s either burned for fuel or converted to fat. And consuming a great deal of protein, particularly from saturated-fat-rich foods, can increase your cholesterol level and your risk of heart disease.
So, how much protein do you need? Ideally, protein should comprise roughly 10% to 35% of your total calories. If you’re consuming about 2,000 calories a day, that’s 50 to 175 grams of protein. For the average sedentary adult, the recommendation is roughly 0.8 grams of protein per kilogram of body weight. The older you get, particularly after 40, the more protein you need to maintain weight and prevent age-related muscle loss or sarcopenia.
As a regular exerciser, you will require slightly more — anywhere from 1.1 to 1.5 grams per kilo of body weight. Building up for a endurance event, such as a marathon? Up to 1.7 grams per kilo may be required. It’s essential to tailor your protein consumption to your level of activity, and if you’re not sure, a registered dietitian can assist you in determining what is appropriate for you, particularly if you’re trying to manage your weight.
When selecting protein sources, use the healthiest ones. Egg whites, fish, lean meats, low-fat dairy, and plant foods such as soy, nuts, seeds, beans, and lentils are excellent choices. Attempt to obtain most of your protein from whole foods instead of supplements because actual foods have a lot of additional nutrients that your body requires.
Timing is important, too. Distributing your protein intake over the day can keep you feeling full and make it simpler to control your weight. Eat 15 to 30 grams of protein with each meal — consuming more than 40 grams at one time doesn’t provide you with any additional benefits.
If you do use protein supplements, try to find ones low in saturated fat, sugar, and calories, and avoid anything filled with trans fats or loads of unknown ingredients. Ultimately, maintaining balance in your protein consumption and being active is the best thing to do for preserving your muscles and overall health.
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