Hey Reader,
We’re back for the Protein Power Education Series. Before the series started, I mentioned that most of us probably did not eat enough protein. It’s because our baseline is too low. The current U.S. adult Recommended Dietary Allowance for protein, which hasn’t changed much since 1941, is 0.8g/kg body weight/per day. That’s 0.36g of protein per pound of body weight per day. Studies have shown that this daily protein intake is insufficient for healthy humans.
Protein is needed for muscle growth, development, and tissue repair. So it’s beneficial for us to eat more protein, but how much more?
Today, let’s dive into protein intake guidelines and find out how much you truly need.
How Much Protein Do You Need?
Like everything related to health and wellness, contradiction runs wildly in this field. Some say that our bodies can only use so much protein for muscle growth. We probably won’t gain much from the excess if we consume too much protein. Others say the opposite–there’s no upper limit.
The truth is that everyone’s needs are unique when it comes to health. Are you active, a senior, or recovering from an injury? Your protein needs might differ. Based on my learnings and personal experiences, here’s my general guideline on protein intake.
A few notes from the chart above:
- Training: Any weight training like resistance or strength training.
- Active: Besides training, you regularly engage in physical activities such as walking, biking, tennis, swimming, hiking, etc.
- Level 4, as indicated, is someone who does intensive weight training at least three times a week and aims to bulk up.
Using myself as an example, my goal is to be physcially strong with lean muscle mass and not to get big. I weigh 105 pounds and am an active female who does resistance training (with some built-in strength training) twice a week. So, I eat 0.8gx105=84 grams of protein daily to grow my lean muscle mass and maintain my strength and energy.
What does that look like in my daily meals? Referring to the high-protein food list I shared in email #1 of this series, here’s a sample of what I eat on a typical training day to consume between 80 to 90 grams of protein.
- Breakfast: 2 whole eggs, plus egg whites from 2 eggs, salad mix, avocado, and kimchi (Protein intake: 20-24g)
- Lunch: 100g sous vide chicken breast, white fish, or shrimp, lots of vegetables, mixed beans, chickpeas, or lentils (usually in the form of a large pot of stew) (Protein intake: ~ 40g)
- Dinner: 100g sous vide salmon, lots of vegetables, a side of carbs (quinoa or brown rice) (Protein intake: ~ 27g)
Somedays, I eat plant-based protein for one meal (e.g., tofu and edamame with noodles in a homemade Korean sauce)—meals like this round out about 20 grams of protein or less. Then I’ll add a snack between meals like 100g 0% fat Greek yogurt or a chia seed pudding topped with fruits and nuts, giving me around 10-15 grams of protein to reach my needs.
You get the idea.
Once we reach ages 40–50, we start to lose our muscle mass quickly. To prevent this and to maintain independence and quality of life as we age, exercise, particually weight training, is the key and our protein needs increase accordingly.
Is There Such A Thing As Eating Too Much Protein?
Yes. Too much of a good thing isn’t a good thing.
One of the most significant issues with eating too much protein is that you don’t have room for other vital nutrients like fiber, complex carbs, and healthy fat because protein is filling and makes you feel full for longer. Then it gets harder to get variety in your meals, which leads to imbalance.
Furthermore, your body can’t store protein, so once needs are met, any extra is used for energy or stored as fat.
According to studies (here and here), a maximum of 2-2.2 grams of protein per kilogram(1 gram per pound) of body weight per day is safe for healthy adults.
But again, pinpointing a definitive protein requirement can be challenging because protein needs are so bio-individual. Just as daily protein recommendations fluctuate based on factors like activity levels, age, gender, and body weight, determining how much of this building-block nutrient is “too much” relies on many factors. And what’s considered too much protein for one person might be just the right amount for someone else.
For seniors, the general recommendation for protein intake is 0.45 – 0.6 grams per pound of body weight to stay strong.
But there's always a dark horse at play. I know a 70-year-old dude who does strength training six days per week and eats 1.8g of protein per pound of his body weight. It blows my mind but he is in unbelievably fantastic shape, and he’s been at it for the past 20 years!
The point is that each person is unique and has specific dietary, genetic, environmental and lifestyle needs. So your protein needs is individual. If you want to get more specific, you can see a dietitian to help develop a personalized plan and I can help you turn that plan into delicious and balanced meals you look forward to eating every day.
Takeaways
Although protein is essential, a balanced diet is more important. Less than 35% of your daily calorie intake should come from protein.
I know there are a lot numbers and caculations in this email. Don't stress about it. My goal is to raise awareness and give you a general idea on what your protein needs might be and how you can meet your needs in your day-to-day life.
The key takeaway here is to prioritize protein by choosing a protein source for your meals and building the rest around it. Including plenty of fruits, vegetables, whole grains, healthy fats, and enough protein is one of the best ways to reach and maintain your health and weight goals.
Remember, the right amount of protein is like a tailored suit - it fits just right.
Stay tuned for more protein wisdom next week.
Cheers,
