Protein is an essential macronutrient that helps build and maintain muscle mass, as well as support healthy bones, skin, and hair in addition to being important for immune system health.
But how much protein do you actually need? The answer depends on several factors, including age, gender, activity level, and health goals.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.
However, those who are more active may need more. For example, athletes may need 1.2 - 2.0 grams of protein per kilogram of body weight, or 0.5 - 0.9 grams per pound.
Protein can be found in both animal and plant sources, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Animal sources are considered complete proteins, meaning they provide all nine essential amino acids.
Plant sources are considered incomplete proteins, meaning they don’t provide all nine essential amino acids. However, they can be combined to create a complete protein, such as beans and rice.
Whey protein is another high quality source of protein and can prove to be helpful in helping to obtain an adequate amount protein in your diet.
In addition to supporting muscle growth and repair, protein has a variety of health benefits. It helps regulate hormones, boost metabolism, and promote satiety. Protein may also help protect against certain diseases, such as type 2 diabetes and heart disease.
Protein may also help with weight loss. Studies have shown that high-protein diets can lead to greater fat loss and improved body composition when combined with regular exercise.
It is key to balance your protein intake with other macronutrients, such as carbohydrates and fats. It's important to get enough protein, but not TOO much. Eating a variety of protein-rich foods and balancing your intake with other macronutrients is key to meeting your protein needs in a healthy way.