How much protein do you need?
How much protein do you need?
In the last article, I posted how there are many sources of protein, and that protein is found in nearly all food groups.
While most people don’t have difficulty getting adequate protein, there are two things I do see:
They don’t realize they are getting enough because they don’t know that it comes from so many food sources.
They aren’t eating it correctly.
The amount we need is not male vs. female, despite what people think.
The RDA for protein (for healthy adults) is 0.8 grams/kg or about 0.4 grams/pound of body weight – male or female. However, this is the minimum or low end of what most people need. And most people are getting way more than this recommendation.
This recommendation means a 150-pound person needs a minimum of 55 grams of protein. Getting that amount should not be an issue to consume without supplements.
People in a growth state, such as pregnancy or tissue repair (athletes), have a higher need, but this is a maximum of 1.6-1.8 grams/kg of body weight (or 0.8-0.9 grams/pound) – not even close to what some bodybuilders claim of at least 1 gram per pound to 2 grams per pound.
So, it is not likely the issue when people say they need more protein. Most people can get enough in their diet with a variety of foods.
The issue most often comes with the timing of the protein. For example, I have a hypothetical person who needs 80 grams of protein daily (give or take).
If they are typical, they get most of their protein with the evening meal. If the evening meal includes meat, let’s say 4 ounces of beef sirloin (35 grams protein), one cup of rice (4 grams protein), one cup of broccoli (4 grams protein), and even let go one cup of milk (8.5 grams protein) they are getting more than 50 grams in this one meal.
However, we can only utilize 25-35 grams of protein per dose (based on body size).
What does this mean? Well, having a protein shake with 40-50 grams is pointless since the body can’t use the extra at that moment.
Having a piece of meat larger than 4 ounces because “I need the protein” isn’t helpful.
So, what can we do? I have students who are suddenly concerned that they need to set a time to get another protein shake now that they are “limited” in what they can take.
Don’t get me wrong – if you want to take in more, then OK, but it isn’t beneficial.
First, I tell people to stop loading most of their protein into one meal but spread it throughout the day. Many people don’t include protein in their other meals. Or at least not in appropriate amounts.
If the hypothetical person needing 80 grams of protein had 20-25 grams of protein with each meal and some with their snack, this would be much better.
Breakfast could include one cup of Greek yogurt (24 grams).
Having 3 ounces tuna with lunch (22 grams) and some veggies and whole grain bread (which would add at least 4-5 grams)
Having a peanut butter and apple for lunch – or a handful of nuts – add another 6-8 grams.
And dinner, as noted above, would quickly put it over the 80 grams for the day. So again, 50 grams in one meal isn’t harmful, but not beneficial.
And on top of this, there is no need for a protein supplement.
Can you feel that you need protein?
Not really. Many people tell me that they “feel” their body needs protein. That is the brain, not the body.
People tell me that they change their protein supplements and feel a difference. Not sure what the difference is – because that isn’t how this works. You cannot “feel” a supplement working most of the time. And, if you insist you can, I would love to know what this supplement is.
There are many ways to get protein throughout the day. It isn’t difficult. I used to have my sports nutrition class do a group activity in which they would have to devise a one-day meal plan that not only included enough protein in the day but spread throughout the entire day. They usually did this in less than 10 minutes, and it never included a supplement.
