Q: How much protein should I be eating?
How much to eat, when, what kinds of protein, and just what the heck is it doing for me are just a few questions I tend to get about protein often. I love talking about protein - it’s the only macronutrient that seems to have escaped the last handful of decades relatively unscathed from diet culture fear mongering. What I mean here is that I find clients and patients are less hesitant to eat it, nor do they feel “guilty” for eating it, because there is a general understanding that protein is good for them.
That being said, it can still be a confusing topic because different people need different amounts and types of protein throughout the day. Social media, as always, tends to confuse things a bit more and I have seen, and been asked about, some VERY high protein diets recently that may be a bit much (and not necessary!). First, let’s chat briefly about the two different types of protein:
Complete proteins
Complete proteins are just that – protein sources that contain all nine of the essential amino acids. These proteins are more efficiently absorbed and utilized by the body, and have the ability to help the body make new protein. Most animal products are complete protein sources and include:
Eggs
Dairy products
Fish
Poultry
Beef, pork, lamb
Though many plant foods do not contain all of the essential amino acids, there are a few that do and can be extremely useful (and delicious!) to those following vegetarian or vegan diets. These include:
Soy products (e.g., tofu, edamame, tempeh, soy milk)
Quinoa
Buckwheat
Incomplete proteins
Foods that are lacking in one or more of the nine essential amino acids are called incomplete proteins, and these are mostly plants. It’s harder, but absolutely possible to meet your body’s protein needs with just plants, and consuming a variety of these foods throughout the day can create the same effect as a complete protein. Although direct combinations can be tasty – think rice and beans, a peanut butter sandwich or hummus and pita – they do not have to be eaten at the same time to reap maximum benefits. These foods include:
Nuts and seeds
Whole grains
Beans and legumes
Potatoes
How much protein do I need?
That is the question, and I will preface this by saying every body is different based on age, activity level, sex, medical history, environment, etc. But, the general recommendation starts at about 0.8-1 gram of protein per kilogram body weight (to get your weight in kg, divide it in pounds by 2.2). Athletes and those who are active require more protein - anywhere from 1.4-2+ grams per kilogram, depending on the activity and frequency of the activity. I put a lot of my runner clients anywhere between 1.7-2g/kg, and for a 130lb female runner that equals out to be ~108 grams per day. If you think that sounds like a lot, it is! And it does take some planning and thought in order to get there.
When to consume protein
When you eat protein, in my opinion, is just as important as actually eating the protein. That’s because the ~20-45 minute window after activity, whether it’s cardiovascular or weight training, is prime time for your muscles to take up that protein and use it to make new, stronger muscles. Recent research has also shown spacing out protein intake throughout the day can help maximize muscle protein synthesis and reduce oxidation or conversion of excess protein to waste products. In other words, eating protein with every meal and snack is more beneficial than a larger amount all at once. A good outline for the 130lb athlete example above could be:
Post-workout: 25g protein
Breakfast: 20g protein
Lunch: 25g protein
Snack: 10g protein
Dinner: 25g protein
Snack: 5g protein
Ok, but what does protein do?
Aside from post-workout muscle repair and muscle protein synthesis, proteins help slow down digestion, which aids satiety and blood sugar management (i.e., they keep you fuller and more energized for longer!). They’re also the big guns necessary for the structure, function and regulation of all cells, tissues and organs in the body, and can act as antibodies that protect cells from foreign particles, enzymes to regulate chemical reactions, messengers (e.g., hormones), and they help transport and store molecules in and out of the cells. Protein is also essential to the healing process, whether it’s from injury, surgery or other body trauma.
How to get enough
Planning! If your protein needs are on the higher end, taking some extra steps to make sure you have good protein sources at home or a plan to obtain them outside of the home is super helpful. For example, getting a rotisserie chicken to use for salads, frozen hard boiled eggs that can be thawed for snacks, plenty of Greek yogurt for breakfast bowls, a protein powder for smoothies, and frozen fish, meatballs, etc. to help pull a meal together quickly can be game changers.
It can’t go unsaid here that working with a dietitian to help determine how much protein you need and how to get it can be incredibly helpful!
For more information on working with me, please visit my website.