Protein is not just for great skin, hair, and nails; it’s critical for health.
Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods.
Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention it’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.
Protein is important, and this is a given.
There are a few variables to keep in mind when calculating the amount we need. Below, I’ll go through those calculations with you. Then I’ll list the amount of protein in some common foods.
How Much Protein is Enough
There isn’t a real rule that applies equally to everyone. A few factors to consider when figuring out how much protein you need include activity level, age, and goals.
Start with the minimum recommendation of 0.6 g/lb per day.
So, for a 150 lb healthy non-athlete adult, this is about 90 grams of protein/day.
Please note the FDA recommendation of .36 g/lb per day 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 active adults, 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. Your intake should be between .6g/lb and 1g/lb for optimal health and many experts fall in the middle around .8g/lb.
In our previous example of a 150 lb healthy adult, the optimal range for protein would be between 90 and 150 grams of protein per day (with the majority of opinions around 120 grams).
Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common as you get older. And injured people need more for recovery and healing.
How Much is Too Much?
As with fat and carbohydrates, eating too much protein could potentially cause weight gain.
However, because of the satiating effect of protein, it is significantly more difficult to consume in excess.
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 more energy (i.e., burn 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 3.5 oz chicken breast has 31 g
- A 3.5 oz can of salmon has 20 g
- ½ cup cooked beans contain 6-9 g
- A large egg contains 6 g
- ¼ cup nuts contains 4-7 g
- 1 medium baked potato contains 3 g
Conclusion
Protein is an essential nutrient we should all get enough of.
“Enough” is about 0.6 – 1g/lb per day to ensure muscle protein synthesis (creation of new proteins).
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.
To make it easy, Precision Nutrition has a macro calculator to help you determine the optimum amount you need for your goals!
Are you one of those people who needs more protein?
Interested to see what the benefits of exercise are? Read this.
Recipe (high-protein): Baked Chicken Breasts
Serves 4
4 boneless skinless chicken breasts
1 tbsp olive oil
½ tsp black pepper
1 tsp salt
½ tsp garlic powder
½ tsp paprika
Instructions: 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.
References:
http://www.precisionnutrition.com/all-about-protein
http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein
