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It seems like everywhere you turn, protein is being praised and promoted. Protein chips, protein pancakes, protein mac’n’cheese, protein peanut butter cups, the list goes on…. And of course, there is always the good ‘ole protein bar.  While this macronutrient is vital to health, stamina and strength, most individuals don’t know how much they are getting OR if it’s enough. And with so many popular ways of eating- plant-based, paleo, keto- there are conflicting numbers and recommendations adding more confusion.  Let’s clarify why you need this nutrient, how to make it work for you and where to get quality protein.

Protein Basics

What are the benefits of protein? What does protein do for my body?

Protein is 1 of 3 macronutrients (carbohydrate, fat, protein).  These are nutrients your body needs in mass quantities for normal growth, development and function.  Protein provides 4 calories per gram (just like carbohydrate). That means if a food has 10 grams of protein, it contributes 40 calories. Remember, most foods have a combination of carbs, fat and protein and are rarely just 1 type of macronutrient.

A few of the vital functions protein performs in the body…

• Repairs and builds tissue like muscle and is a building block for bones, blood, cartilage, and skin
• Supports immune function
• Used to make enzymes, hormones and other body fluids
• Can be used as an energy source (although not ideal because when it is, you can lose or ‘waste’ muscle mass)
• Involved in transport of hormones
• Component of enzymes that regulate metabolism

Adequate protein is necessary for muscle protein synthesis (building muscle).  You need to consistently get enough in your diet or muscle mass will slowly decline.

Can the body make protein?

Protein is made up of building blocks called amino acids.  Your body can make (synthesize) many types of amino acids but there are a few that are essential and can only be obtained from food sources.  

Plant foods usually lack 1 or more essential amino acids.  This is why it is so important for vegans and those following a predominantly plant-based diet consume a wide variety of plant protein sources- so they don’t miss out on any essential nutrients.  Animal protein however, contains all essential amino acids.

What foods have protein?

Plant-Protein Options

Tempeh	20g per 4oz
Edamame	9g per ½ cup shelled
Tofu	9g per 3oz
Nuts	~4g per 1oz (small handful)
Nut/peanut butter	~3-4g per 1 tbsp
Seeds (hemp, chia, flax)	~2-3g per 1 tbsp
Beans/lentils	~7-9g per ½ cup cooked
Peas	~4g per ½ cup cooked
Grains (quinoa, barley, brown rice, etc)	~2-4g per ½ cup cooked
Nutritional yeast	2-3g protein per 1 tbsp

*only traces in fruits and vegetables

Animal Protein Options

Fish	~20-24g per 3oz
Shrimp, Scallops, Seafood	~20-24g per 3oz
Poultry	~21-25g per 3oz
Egg	6g per large egg
Greek Yogurt	~20g per 8oz
Milk	8g per 1 cup
Cottage Cheese	~12g per 4 ounces
Cheese	~6-8g per 1 ounce
Meat	~25g per 3oz

*expect slight variations among sources and brands

What Everybody Wants to Know

How much protein do you need?

Several factors are involved in determining protein needs including physical activity, weight, sex, age, and personal health and fitness goals.

The Institute of Medicine recommends a range of 10-35% of your daily calories coming from protein.  That means if someone is aiming for ~2000 calories per day, 200-700 calories or 50-175 grams of protein per day.  Yep, that’s a pretty large range, so if you are feeling confused about how much you need, read on… 

Maybe you have heard that the RDA (Recommended Dietary Allowance) is 0.8g protein per kilogram of body weight.  That means that a 150lb person would need 55 grams protein per day. But here is the deal, the RDA is an estimation of the amount of a nutrient to meet basic nutritional needs for ‘most’ individuals.  It certainly won’t help you achieve any strength or fitness goals and it won’t be appropriate for all individuals.  The National Academy for Sports Medicine (NASM) claims the RDA is ‘insufficient for endurance and strength training.’

However, the NASM and many national health and fitness institutions have come to a consensus that most exercising individuals need 1.2-2.0 grams protein/kg body weight per day.

Example 150lb individual (68.2kg):

1.2g x 68.2kg = 82g protein per day

2.0g x 68.2kg = 136g protein per day

Therefore, a 150 pound individual would need 82-136 grams of protein per day following these guidelines.

**NASM notes that some body builders and strength-trained individuals may aim for upwards of 2.2-2.8g protein/kg body weight.

It’s important to note that athletes engaging in 2-3 hours of continuous exercise will need to aim on the higher end of the range than someone engaging in 30-60 minutes most days a week.  For most individuals following a daily exercise routine, 1.2-2.0 grams protein per kg body weight should be appropriate.

And, your grandma probably needs just as much protein as you.  Research continues to reveal that elderly individuals who consume protein higher than the RDA reduce the risk of falls and injuries associated with aging since protein is important for muscle and bone health.

Can you get too much protein?

Research shows that there is a cap or a max threshold for protein synthesis after each meal.  That means that extra protein above and beyond your threshold really doesn’t do you any extra good.  Your ability to absorb protein and utilize it well depends on many factors including

• Gender
• Whether you strength train
• Type of protein you consumed
• Meal composition (the combo of carbs, fat and protein at the meal)
• Genetics and body size
• Age

For most individuals, the max protein threshold is probably 30-40 grams at a meal.  This means that the extra protein you get from an 8oz chicken breast or 12oz sirloin steak probably isn’t helping you build any extra muscle.

There are some factors that enhance your body’s ability to synthesize protein and this primarily includes weight training.  Individuals that weight train have a greater ability to take up protein and utilize it well.  As we age, the body becomes less effective at synthesizing protein, one of the reasons it is so important to strength training at every age. 

What does a healthy portion of protein look like?

While a food scale is the most accurate way to identify your portions, it’s not very practical on a regular basis… and no one wants to be tied to a scale. There are a few tricks to ‘eyeball’ your portions of protein.

Use the plate method (9” plate)

• 25% animal or plant protein
• 25% whole grains or starchy vegetables
• 50% non-starchy vegetables
  

Use your hand to gauge portions (here is a great visual)

• Palm (~3-4oz)- chicken, beef, pork
• Length of hand (~4-6oz)- fish
• Fist (1/2cup)- beans/lentils
• Palm-full (~1oz)- nuts

Can you get adequate protein on a plant-based diet?

Yes, but plant-based eaters must be quite intentional about protein consumption and meal composition.  Those that perform vigorous exercise, strength train or are an athlete may struggle to meet daily requirements to achieve their fitness and strength goals.  Some plant-based athletes may need to use a protein supplement.

Plant sources of protein do not contain all essential amino acids (building blocks to protein that your body can’t make on it’s own).  Therefore, it’s important to eat a variety of plant protein foods to obtain a variety of amino acids. Soy protein (tofu, tempeh, edamame) is the 1 exception as it contains all necessary amino acids.

The inclusion of either eggs, dairy or fish can give a plant-forward eater a nice dose of quality protein along with a few vitamins and minerals.  Eating fatty fish (salmon or tuna) will also supply essential fatty acids (omega-3s).

If you are moving towards a plant-based diet, it might be wise to use a food tracker briefly to check in and make sure adequate protein is being consumed during the day and at meals.  Talking to a Registered Dietitian can also be beneficial to ensure there are no gaps in your nutrition.

What are branched chain amino acids (BCAAs) and why are they important?

These are a few essential amino acids (ones we have to get through food) that have demonstrated a role in helping stimulate muscle protein growth (synthesis).  These include leucine, isoleucine and valine. Anyone trying to build muscle would benefit from trying to include these specific amino acids in the meals immediately following their workout.

Leucine is considered to be the most powerful of these BCAAs.  Research shows that an ideal dose is likely 1.7-3.5 grams leucine along with a balanced meal that has other sources of essential amino acids.

So, what foods contain leucine and other branched-chain amino acids? Fish, chicken, beef, tofu, eggs and dairy all contain leucine in addition to all essential amino acids.  Simply eating a healthy meal after a workout is a great way to supply your body with the nutrients it needs to replenish energy stores and facilitate muscle growth.  Vegans and plant-based eaters can get leucine from soybeans and lentils, although much less compared to animal proteins (more here).

Will more protein help me lose body fat and achieve my fitness goals?

Research demonstrates that protein plays a lead role in helping your body release fat and maintain lean body mass.  However, it is NOT necessary to exceed the above recommendations for protein in your diet in order to achieve these results.  In fact, eating quality protein several times during the day may help reduce abdominal fat according to some research.  

We know that protein along with strength training contributes to building muscle over time.  This muscle (aka lean body mass) burns more calories at rest than fat.  Therefore, increasing muscle mass helps individuals amp up their metabolism.  So this 1-2 punch combo certainly helps burn calories and work towards fitness goals.

It is important to remember that increased body fat occurs when we consume excess of any type of macronutrient (carbohydrate, fat, protein) so it is important to respect your satiety cues (stop when you are satisfied) and choose nutrient dense, whole foods most often. 

A controlled study of 25 individuals demonstrated that even when participants overate protein on a high protein diet (25% protein), they gained a similar amount of body fat compared to those overeating on a low protein (5% protein and moderate protein (15% protein) diet.  This reinforces the idea that even if we are eating the right proportion of protein for our body to gain lean body mass, too many calories is still too many calories- no matter where they come from.

However, eating a higher proportion of protein compared to carbohydrate and fat at the meal appears to matter and may help you improve your lean body mass.  In this study, adults 50+ who consume greater than or equal to 25% protein retained more lean body mass and lost more fat on a restricted calorie diet.

Key strategies to build lean body mass and lose fat:

• Consume 25-35% protein within your eating plan
• Excess calories, even protein, can contribute to increased body fat
• Most people can get adequate protein by eating 20-30 grams protein per meal, including breakfast and about 10-20 grams per snack
• Consistently eat protein during the day- don’t skip

What happens if I don’t get enough protein?

Inadequate protein consumption  leads to muscle wasting aka ‘losing muscle mass.’  The loss of muscle can also occur during weight loss, when someone is restricting calories.  For these reasons, restricting calories and skipping meals won’t help you get stronger or leaner.  It is important to remember that not only is muscle important for strength, but also balance and metabolism.  Lose muscle and your metabolism will drop.

And, it takes a whole lot of work to build muscle mass back up!  So make daily choices that help you maintain your lean body mass.

There are many other ways your body can show you are falling short on your protein.  You may notice

• brittle nails
• hair thinning; dry hair
• weakened immune system
• weakness or fatigue, even when getting enough sleep

If you want to stay strong, healthy and keep your metabolism revved, make sure to eat enough protein each day AND include strength training at least twice a week.

What are some strategies to get more protein on a vegetarian or predominantly plant-based diet?

• Top salads with shelled edamame
• Stir in egg whites into oatmeal or creamy quinoa breakfast cereal
• Mix black beans with salsa, cumin & chili powder for ‘taco salad’
• Make stuffed peppers with crumbled tempeh
• Add lentils to marinara sauce
• Try higher protein bean or lentil pasta  
• Sprinkle nuts/seeds on salads, oatmeal or hot cereal
• Try making some bean burgers
• Bake up these flourless gluten-free muffins or this chocolate chip blondie bar, both made with chickpeas, aka ‘garbanzo beans’
• Add beans, lentils and edamame to pasta salads
• Include greek yogurt in dips, dressings, or use as a condiment*

*protein in plant yogurt differs by brand

Should I use protein supplements to help meet my daily needs?

Most individuals can get the appropriate amount of daily protein from real foods.  Even most athletes can meet their needs without the use of supplementation. However, skipping meals or eating plans that shorten the ‘eating window’ may limit one’s ability to eat sufficient daily protein.  

In a 2016 joint position paper of the American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada, “there is a lack of evidence of well-controlled studies that protein supplementation directly improves athletic performance.”  The paper further states that a protein supplement can be used to optimize exercise recovery and training among athletes.  It is noted that the use of a protein supplement should be weighed against eating a healthy meal or snack with protein to meet performance goals.

Since most of us are not athletes and just recreational exercisers, it is safe to assume that most of us can meet our protein needs eating real, delicious food.

Protein supplements may be a smart idea after a strength training session if it’s not feasible to eat a meal quickly thereafter.  They also might be a good option for a quick, on-the-go breakfast or lunch, especially if it would otherwise be skipped or replaced with a processed or nutrient deficient food.  Vegans or plant-based eaters who find it challenging to get enough protein at a particular meal may benefit as well.

Easy to use and convenient- those are probably the 2 primary reasons most individuals choose a protein supplement.  Remember you can always make a ‘smoothie’ with a protein powder, fruit, milk of choice and other add-ins (maybe even a handful of greens!) to boost the nutritional value and make it a ‘meal.’

Always take a look at the ingredient list.  Brands add in fillers, processed fats, a variety of sugars and sweeteners, nutrients and more.  Make sure you feel comfortable with what you are buying and if you have questions, chat with a Registered Dietitian Nutritionist or a healthcare provider.

Whether you choose to use protein supplements or not, remember this: Supplements don’t make you ‘healthy’- daily food and lifestyle choices do.

Bottom Line

No matter how old you are and how much you exercise, you need protein. Most individuals can adequately meet their needs by aiming for 20-30 grams protein per meal and about 10-20 grams per snack.  Research shows that overloading your body with protein at 1-2 meals per day isn’t as effective as spreading it out over the day when it comes to building muscle. Protein also aids in satiety and fullness, which is quite helpful in managing hunger and keeping the munchies at bay.

Strength training is effective at not only at building muscle but helping your body to use protein efficiently.  While animal protein is generally considered ‘quality protein’ because it provides all the essential amino acids, plant-based eaters can meet protein needs by intentionally including a variety of plant protein like edamame, tempeh, beans, nuts and whole grains at each meal.  Protein supplements are not necessary and won’t make anyone ‘healthier’ but they do provide a quick and convenient option when a meal is not feasible or preferred.

By making a quarter of your plate animal or plant protein and always including protein at snacks, most individuals will be able to meet their needs.  But to find out exactly how you are doing, a food scale and nutrition tracker can help you see a clear picture of your typical days. The following formula can help you find your protein range. Those who are athletes or trying to build muscle can aim for the higher end of the range or consult a Registered Dietitian Nutritionist.

DAILY PROTEIN NEEDS: 1.2-2.0 grams protein per kilogram of body weight

Don’t know how many kilograms of body weight you are?

YOUR WEIGHT IN POUNDS / 2.2 = YOUR WEIGHT IN KILOGRAMS

Example for 150 Pound Person
150 lbs / 2.2 = 68 kg

IMPORTANT: This article is intended only for educational purposes.  Protein needs are specific and also differ based on health history and conditions. Those who have had bariatric surgery, have kidney disease or other health conditions may have different protein needs. Chat with your Registered Dietitian Nutritionist to better understand your body’s specific protein and nutrition requirements.