Protein is a nutrient that continues to steal the spotlight from its macronutrient counterparts. There is no denying that protein has many benefits. Eating protein can ease feelings of hunger, boost your metabolism, and help build muscle. But with all this praise, it’s easy to wonder: Can we have too much of a good thing?
To get the expert opinion, we spoke to a registered dietitian nutritionist Bonnie Taub-Dix, RDNhost of the Media Savvy Podcast and creator of BetterThanDieting.com. She says: “Even though many of us eat more protein than we need, the headlines [always encourage] we want more. »
So how much protein do we really need each day? In this article, we discuss protein: its benefits, the recommended daily amount and the less tasty consequences of its absence or overconsumption.
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What is protein and what are its health benefits?
Protein is a vital macronutrient composed of amino acids, which are the building blocks of various bodily functions. Present in every cell, tissue and organ of our body, proteins provide structure, facilitate communications between cells, transport molecules and builds new cells. It is present in our hair, our skin, our brain, our liver, our tendons, etc.
Protein offers many health benefits, including promoting satiety, reducing sugar cravings, helping with muscle repair and growth, and boosting metabolism. It supports the immune system, helps maintain muscle mass and is essential for healthy skin, hair and nails.
As one of three macronutrients our body needs for energy, protein is unique in that our body does not store it in reserve like it does with carbohydrates and fats. We must therefore ensure that we consume enough protein in our diet to meet our body’s needs. But how much do we need?
Recommended daily protein intake
While the USDA reports that most Americans meet their protein needs, there is an optimal range that individuals should aim for to ensure they get the most out of this essential nutrient. THE Dietary Guidelines for Americans recommend the following daily protein intake:
- Adult women: approximately 46 grams of protein per day
- Adult men: approximately 56 grams of protein per day
However, these recommendations can vary greatly depending on various factors such as age, gender, activity level and general health. According to Taub-Dix, certain groups often require higher amounts of protein:
- Pregnant women: need additional protein to support fetal growth
- Older adults: may need more protein to prevent muscle loss
- Athletes: need increased amounts of protein to repair and build muscle tissue.
Tailoring protein intake to individual needs can help optimize health and physical performance, ensuring that everyone receives the right amount for their specific situation.
Protein Needs for Different Lifestyles
One of the main factors affecting protein needs is activity level. If you like to do weight reps at the gym most days of the week, you probably need more protein than someone who is more sedentary.
Sedentary people:
- Protein recommendation: About 0.8 grams of protein per kilogram of body weight per day
- Example: For a 150-pound sedentary person, that equates to about 54 grams of protein per day.
Very active individuals:
People looking to lose weight:
- Minimum protein intake: At least 0.36 grams of protein per kilogram of body weight
- Moderate protein intake: 0.6 to 0.8 grams of protein per kilogram of body weight
- Higher protein intake: 0.8 to 1.2 grams of protein per pound of body weight, particularly beneficial for
Side Effects of Insufficient Protein Consumption
If you ever feel unsatisfied after eating a meal, plagued by sugar cravings, or constantly lacking energy, lack of protein could be the cause. Taub explains that insufficient protein intake can lead to several health problems:
- Muscle loss
- Depressed immune system
- Hormonal imbalances
- Brittle nails
- Hair loss
- Skin problems
Insufficient protein can also lead to low mood, difficulty concentrating, and unwanted weight fluctuations. If you’re meeting the recommended protein intake but still think you’re not up to par, seeing a registered dietitian nutritionist can be a great next step.
Potential risks of excessive protein consumption
On the other hand, people who consume huge amounts of protein to gain muscle will not gain faster. In fact, excessive protein consumption can derail your health and fitness efforts and lead to serious health problems. Taub-Dix explains: “Consuming too much protein could put stress on your kidneys and cause digestive problems. »
Overdoing it on protein can also lead to insufficient fiber intake. Eating enough fiber supports a healthy gut and digestion. Additionally, high-protein diets require increased water consumption. Therefore, if you aren’t getting enough fiber and/or fluids, you may be setting your digestive system up for a major backup.
Taub-Dix says, “What many people don’t realize is that regularly overconsuming protein can cause you to gain weight. Additionally, if the proteins you consume include many foods high in saturated fat, you could increase your risks of heart disease too.” Therefore, it is crucial to choose the right amount and type of protein, of which we We’ll talk next.
High-quality protein sources
The good (and delicious) news is that there are a wide selection of high-quality protein foods to choose from. Here is a breakdown:
- Fish: Seafood like salmon, tuna, cod and tilapia are delicious and nutritious choices.
- Animal meats: Eggs, chicken, and turkey are also high-quality, lean protein choices.
- Dairy products: Fat-free or low-fat Greek yogurt, cottage cheese, cheese, or milk are good sources of protein.
- Plant sources: Beans, lentils, nuts and seeds like almonds, pistachios and hemp seeds are also high in protein. Soy products like tofu, edamame, and soy milk are also excellent sources of plant-based protein.
Protein is essential to our health and provides many benefits to our body. Remember to aim for enough each day, but don’t overdo it.
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