Protein is a superstar macronutrient—essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. But with the dizzying array of protein-fortified foods on the shelves, how do you know how much you truly need and the best way to get it? Let's break down the protein puzzle.The amount of protein you need is far from a one-size-fits-all number. While the Recommended Dietary Allowance (RDA) for the average adult is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight, this is often considered the minimum required to prevent a deficiency, not necessarily the optimal amount for robust health, muscle preservation, or high activity.
Your needs can be higher if you are active or an athlete. People who exercise regularly, especially those focusing on strength training or high-endurance activities, require more. Recommendations typically range from 1.4 to 2.0 grams per kilogram of body weight per day to support muscle repair and growth. If you are over 65, you need a higher intake, around 1.2 to 1.6 grams per kilogram of body weight so as to combat age-related muscle loss also known as sarcopenia. In addition, if you want to lose weight, a higher protein intake can help preserve muscle mass while you're in a calorie deficit and can increase satiety, helping you feel fuller longer.
Walk down any grocery aisle and you'll find cereals, granola bars, and chips boasting "added protein." While these products technically help you reach your protein goal, they aren't always the best choice. The key is to look at the whole picture. Many ultra-processed protein-fortified snacks also contain high amounts of added sugar, refined carbohydrates, unhealthy fats, and artificial ingredients. Relying on these foods can negate the health benefits of the added protein and lead to an imbalanced diet.It's generally better to get your protein from whole, less-processed foods. If you do choose a protein-enhanced product, check the label carefully for low sugar and high fiber content.
The best protein sources come from nutrient-dense foods that offer a full package of vitamins, minerals, and other beneficial compounds. As far as animal sources contain all nine essential amino acids that your body needs. Eat lean meats such as chicken, turkey, lean beef, pork, fish and seafood, eggs, or dairy products like Greek yogurt, milk, or cottage cheese.
If you are following a plant-based diet it often makes getting enough protein fairly easy, especially if you focus on variety. While some plant proteins are not "complete" on their own, eating a varied diet throughout the day ensures you get all the essential amino acids. Look at eating soy products such as tofu (about 10-14g per 3-4 oz), tempeh (a fermented soy product), and edamame. Soy is one of the few complete plant-based proteins.
On the other hand, Beans (black beans, kidney beans), lentils, and chickpeas—all high in protein and fiber. A cup of cooked lentils can offer around 17 grams of protein but you need to combine them with corn or rice to get a complete protein. Check out nuts and seeds such as almonds, pistachios, chia seeds, and pumpkin seeds provide protein and healthy fats. Finally, check out whole grains like quinoa (a complete protein), oats, and spelt.
To ensure you're getting optimal nutrition, focus on distributing your protein intake across all your meals. Aim for a high-quality protein source at breakfast, lunch, and dinner, and let the rest of your healthy, balanced diet fill in the gaps. Let me know what you think, I'd love to hear. Have a great day.
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