Are You Getting Enough Protein?
Protein is a critical building block required to repair damage, digest food, fight infections, build muscle and bone, create hormones and even for maintaining good moods. Higher protein diets can help fight high blood pressure, diabetes and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal) and weight management.
As you can see, protein is important to our body’s function.
There are a few factors to consider when determining how much protein we need. I will go through calculations with you. I will then list some common foods to consider and their protein content.
How much protein is enough?
There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.
Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.
For a 60 kg (132 lb) healthy non-athlete adult, this is about 48 g protein per day.
Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It’s not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 1.3 g/kg (0.6 g/lb) per day.
Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common in old age. And injured people need more for recovery and healing.
How much protein is too much?
As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its “thermic effect.” The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.
If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.
FUN FACT: Plant proteins are especially safe for kidney health.
How much protein is in food?
- A large egg contains 6 g
- A 3.5 oz can of salmon has 20 g
- A 3.5 oz chicken breast has 31 g
- ¼ cup nuts contains 4-7 g
- ½ cup cooked beans contain 6-9 g
- 1 medium baked potato contains 3 g
Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 – 1.3 g/kg (0.36 – 0.6 g/lb) per day. If you’re a healthy non-athlete adult, you can aim for the lower level. If you’re an athlete, senior, or injured person, aim for the higher level.
Too much protein can cause weight gain, so it’s best to have just enough.
I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.
Baked Chicken Breasts Recipe (Serves 4)
- 4 boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp paprika
- Preheat oven to 450°F.
- Place a layer of parchment paper on a baking dish.
- Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.
- In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.
- Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.
Serve & enjoy!
Tip: Serve with lots of veggies.
Dr. Anna ND
- All about protein: What is it and how much do you need? http://www.precisionnutrition.com/all-about-protein
- Do you eat enough protein? http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein
- Protein Intake – How Much Protein Should You Eat Per Day? https://authoritynutrition.com/how-much-protein-per-day/