Are you getting enough protein? Protein is important for our bodyβs structure and function, along with carbohydrates and fats. It is essential for our muscles, bones, skin, and hair, as well as for metabolism, enzyme production, and immune system function. But with all the conflicting information and varying opinions out there, itβs natural to wonder: are you getting enough protein?
This guide explores the importance of protein, including daily requirements, signs of deficiency, and healthy ways to increase your intake. Whether youβre into fitness and want to maximize muscle growth, focus on your health, or just want to learn more about this important nutrient, this guide has something for everyone.
Key Takeaways:
- Importance of Protein: Protein is crucial for muscle growth, bone health, immune system function, and energy production.
- Sources of Protein: Include animal products, legumes, nuts, and seeds in your diet for protein intake.
- Protein Requirements: The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight.
- Signs of Deficiency: Muscle weakness, fatigue, brittle hair and nails, frequent illness, slow wound healing, and swelling are signs of protein deficiency.
- High-Protein Foods: Chicken breast, turkey breast, tuna, salmon, Greek yogurt, cottage cheese, eggs, lentils, chickpeas, and almonds are good sources of protein.
- Vegan Protein Sources: Legumes, quinoa, nuts, seeds, soy products, and spinach are excellent sources of plant-based proteins.
Are you getting enough protein?
Itβs a crucial question for optimal health, as protein plays a vital role in building and maintaining muscle, bones, and supporting a robust immune system. While the recommended daily intake is 0.8 grams per kilogram of body weight, individual needs can vary based on age, activity level, and health. Consult a healthcare professional for personalized guidance, and explore protein-rich foods like lean meats, fish, beans, and dairy to ensure youβre on the right track towards a healthy, well-functioning body.
What is protein?
Protein is a macronutrient, which means itβs one of the three primary nutrients all animals need to survive.
Protein comprises amino acids, and there are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine (which make up tyrosine), threonine, tryptophan, and valine. Your body cannot produce these nine amino acids; they must be consumed through food sources.
Animal products such as meat, fish, poultry, eggs, and milk, as well as legumes, nuts, and seeds, are the main sources of protein in our diet. Legumes have more non-essential amino acids than other plant-based foods.
You can also get some from vegetables if you eat them in large quantitiesβfor example, cabbage contains about 4 grams per cup cooked! Green vegetables also contain a lot of calcium, so keep eating them along with other protein sources.
Why is Protein Important?
Protein is composed of amino acids, the building blocks that our bodies use to create and repair tissues. Hereβs a breakdown of some key functions of protein:
- Building and maintaining muscle:Β Protein is essential for muscle growth, repair, and maintenance. It provides the amino acids needed for muscle protein synthesis, which helps build and repair muscle tissue.
- Supporting bone health:Β Protein plays a crucial role in bone development and strength. It contributes to collagen production, which provides structure and support to bones.
- Boosting the immune system:Β Protein is vital for the production of antibodies, which are essential for fighting off infection and disease.
- Aiding in energy production:Β While not its primary function, protein can be used as an energy source, especially during periods of low carbohydrate intake.
- Promoting satiety:Β Protein can help you feel fuller for longer, potentially aiding in weight management by reducing overall calorie intake.
How much do we need?
Protein is essential for your bodyβs growth, repair, and maintenance. So how much do you need?
The recommended daily intake (RDI) of protein for an adult aged 19 to 64 years is 0.8 grams per kilogram of body weight (0.36 grams/pound). This means that a person weighing 70 kilograms (154 pounds) needs to eat 56 grams of protein daily.
An easy way to calculate how much protein you need based on your activity level is the βstrength trainingβ recommendation from the Academy of Nutrition and Dietetics: 1 gram per kilogram per day for strength training, meaning someone weighing 70 kilograms should aim for 70 grams each day if they do regular strength exercises like lifting weights or high-intensity cardio workouts like CrossFit WODs (Workout Of the Day). If you donβt exercise regularly, follow the RDI guidelines instead.
Why do you need protein?
Protein is an essential nutrient. Itβs used to build, maintain and repair muscles, skin, hair, and other tissues in the body. Protein also provides energy for the body to carry out daily tasks such as walking and thinking.
Makes up our muscles.
To put it simply, protein makes up our muscles. Protein makes up every single cell in your bodyβincluding the ones that make up your muscle tissue.
Muscles are essential to keep you moving around and doing everything you need throughout the day. Without them, we would be pretty much immobile. They also help us burn more calories than if we didnβt have any in our bodies! And guess what? They are also extremely important for our metabolism!
To maintain good health, it is important to consume an adequate amount of these beneficial nutrients daily, not just from consuming chicken.
It helps keep your blood sugar stable.
In the short term, protein can help you feel fuller for longer. This is because it takes longer to digest than carbohydrates and fat, which means it stays in your system longer. It also makes you feel full by triggering the release of hormones involved in satiety.
Keeps you full longer.
Protein is a good source of satiating or filling nutrients. This means it helps you feel full longer and can aid in weight loss. Protein takes longer to digest than carbs, making you feel fuller for longer. This makes it easier to control your hunger. A study in the journal Appetite discovered that having a high-protein breakfast makes people feel full all day compared to having a high-carbohydrate breakfast with the same calories.
Different sources of protein are more or less suitable for you than others
Protein is one of the essential nutrients you consume. Itβs found in all animal products, legumes, and grains β but not all foods contain protein.
The best protein sources provide a good balance of amino acids (the building blocks that make proteins). Your diet is balanced if you get enough of each type to build new proteins.
Your body needs more essential amino acids than non-essential ones because it canβt manufacture certain ones. So they must be acquired through food sources (hence βessentialβ). This list includes tryptophan (or βtryptoβ), which helps regulate sleep patterns; phenylalanine (or βphenylβ), which helps with brain function; tyrosine (or βtyrβ), which supports healthy thyroid function. Leucine (βlooβ) promotes muscle growth and fat loss by signaling your body to slow down after eating meals full of carbohydrates like pasta or white bread. Lysine (βlyseβ) is an antioxidant that has been shown to lower triglyceride levels in high-cholesterol peopleβs blood. This makes it a great choice for people with heart disease-related diseases like diabetes mellitus type 2!
How Much Protein Do You Need?
Determining your individual protein needs depends on several factors, including:
- Age:Β Protein requirements generally increase with age, especially for older adults who may be at risk of muscle loss.
- Activity level:Β Individuals who engage in regular physical activity, especially strength training, have higher protein needs compared to those with sedentary lifestyles.
- Overall health:Β Certain medical conditions or injuries may require increased protein intake to support healing and recovery.
The National Academy of Medicine (NAM) recommends a daily protein intake of 0.8 grams per kilogram (0.36 grams per pound) of body weight for healthy adults. However, this is a general guideline, and your individual needs may vary depending on the factors mentioned above.
Hereβs a table to illustrate the estimated daily protein needs based on body weight:
| Body Weight (pounds) | Protein (grams) |
|---|---|
| 120 | 43 |
| 150 | 54 |
| 180 | 64 |
| 200 | 72 |
Consult with a healthcare professional or dietitian to determine your specific protein needs based on your circumstances.
How Much Protein is Enough?
Research by Dr. Geraint Lewis and others at Kingβs College London found that your body needs around 20-25 grams daily to reach normal protein levels. Many people tend to underestimate how much protein is required by their bodies. Many people donβt get enough protein, which they canβt turn into the right forms during the day. This can make it harder for them to do well in strength training or mixed martial arts exercises.
The amount of protein required for maintaining adequate nitrogen balance varies with age and sex. The ideal amount for healthy adults is about 0.8 grams per kilogram of body weight per day (about half a pound for a 130-pound person). The RDA for protein is about 0.8 grams per kilogram per day for adults and females aged 19 through 64, 0.6 grams per kilogram per day for males aged 19 through 64, and 0.4 grams per kilogram per day for females aged 19 through 64.
High-protein foods are rich in dietary protein and quick to prepare, like legume sauces, cottage cheese, meat, baked beans, soybeans, nuts, chicken, turkey, cheese, and beef.
Strength training, explicitly weight-lifting, puts enormous stress on the muscles. For example, the intense focus on the muscles involved in the bench press, or round pushup, is directly related to the hearing thresholds of the participating athletes and their overall cardiovascular fitness, which is inherent to the exercise itself.
Protein deficiency: Signs You Might Not Be Getting Enough Protein
While some individuals may not experience any immediate consequences of inadequate protein intake, a prolonged deficiency can lead to various signs and symptoms, including:
- Muscle weakness and fatigue:Β Protein is essential for maintaining muscle mass and strength. A deficiency can lead to muscle weakness, fatigue, and decreased exercise performance.
- Brittle hair and nails:Β Protein is a crucial component of hair and nails. A lack of protein can manifest in weak, brittle hair and nails that are prone to breakage.
- Frequent illness:Β Protein plays a significant role in immune system function. Deficiency can make you more susceptible to infections and illnesses.
- Slow wound healing:Β Protein is essential for tissue repair. Insufficient protein intake can impede wound healing and recovery from injuries.
- Swelling (edema):Β In severe cases, protein deficiency can lead to fluid buildup in the body, causing swelling, particularly in the legs and feet.
If youβre experiencing any of these symptoms, itβs crucial to consult with a healthcare professional to determine the cause and discuss appropriate dietary or treatment options.
Signs You Might Not Be Getting Enough Protein
While some individuals may not experience any immediate consequences of inadequate protein intake, a prolonged deficiency can lead to various signs and symptoms, including:
- Muscle weakness and fatigue:Β Protein is essential for maintaining muscle mass and strength. A deficiency can lead to muscle weakness, fatigue, and decreased exercise performance.
- Brittle hair and nails:Β Protein is a crucial component of hair and nails. A lack of protein can manifest in weak, brittle hair and nails that are prone to breakage.
- Frequent illness:Β Protein plays a significant role in immune system function. Deficiency can make you more susceptible to infections and illnesses.
- Slow wound healing:Β Protein is essential for tissue repair. Insufficient protein intake can impede wound healing and recovery from injuries.
- Swelling (edema):Β In severe cases, protein deficiency can lead to fluid buildup in the body, causing swelling, particularly in the legs and feet.
If youβre experiencing any of these symptoms, itβs crucial to consult with a healthcare professional to determine the cause and discuss appropriate dietary or treatment options.
Sources of high-quality protein for people on a budget
Many great options exist if youβre looking to add more protein to your diet on a budget. When it comes to protein, quality is more important than quantity. Youβll get better value if you buy high-quality protein sources instead of ramen, cake, and other processed foods. Weβve busted a lot of myths about protein consumption over the years, including, but not limited to, the following:
When it comes to business, doing your research is essential first. While itβs great to try and be a βhave what it takesβ person, you donβt want to become reliant on one source of protein. If youβre not a health nut or youβve never been curious enough to dig into nutrition, it might be time to leap. There are numerous great sources of protein available in various locations, depending on the type you prefer. Remember, where you get your protein is far more critical than how much it gives you.
The best source of animal protein is the red meat variety. Research conducted at the University of Aberdeen in 2013 concluded that people who ate red meat were likelier to develop heart disease than those who ate a higher percentage of non-meat protein. Itβs no surprise that red meat has been linked to heart disease. Why is this the case? Your arteries become clogged with plaque, which clogs them up better than healthy cholesterol. This can cause severe damage to your heart.
Harvard Health Publishing found that feeding pigs a diet high in saturated fat leads to clogged leg arteries. As a result, cholesterol glides into the ventricles of the streets instead, causing them to stop even more.
Tips for getting enough protein in your diet
There are many ways to get enough protein in your diet. The first is to have a protein source at every meal. If you need extra help ensuring you get enough protein, protein powders, protein bars, and veggie burgers can help.Β
We have suggestions from five top companies that make protein supplements, in case you struggle to get enough protein. We recommend that you begin with a lean, quality source of protein, such as eggs. Eggs are a popular food for protein intake because they provide all nine essential amino acids.
Eggs have 4-8 g of protein in the yolk, making them an excellent and easy-to-use protein source for your diet.
Pro Tip:Β When buying eggs, always check the labeling to see if they contain essential amino acids as additional protein. For example, if the eggβs label states that the eggs have LAA, the eggs are also a complete protein.
For an additional boost, we suggest purchasing amino acid-dense food as often as possible during the runs or the races. These foods can help supply your body with other building blocks and amino acids vital to energizing you.
Amino acids are the building blocks of proteins and can be found in beans, grains, and starches. The amount of amino acids needed for recovery varies depending on the type of carbohydrates consumed during a run or race.
Choose complex carbohydrates when you choose carbohydrates to fuel your body during a run or race. Specifically, complex carbohydrates include sugars, desserts, cakes, and brownies. We want to avoid simple carbohydrates: fruits, vegetables, white bread, and pasta.
Experiment with varying carb sources to see what works best for you.
Top 10 High-Protein Foods for a Healthy Diet
| Food | Type | Protein Amount (per 100 grams) |
|---|---|---|
| Chicken Breast | Poultry | 31 grams |
| Turkey Breast | Poultry | 29 grams |
| Tuna | Seafood | 30 grams |
| Salmon | Seafood | 25 grams |
| Greek Yogurt | Dairy | 10 grams |
| Cottage Cheese | Dairy | 12 grams |
| Eggs | Animal Product | 13 grams |
| Lentils | Legumes | 9 grams |
| Chickpeas | Legumes | 9 grams |
| Almonds | Nuts | 21 grams |
This table shows a variety of healthy protein-rich foods such as poultry, seafood, dairy, legumes, and nuts. By incorporating these foods into meals and snacks, individuals can easily meet their daily protein requirements and support overall health and fitness goals.
Good sources of vegan proteins
Many vegan protein sources include legumes, quinoa, nuts, seeds, soy products, and spinach.Β
Ideally, weβd get all the necessary amino acids our bodies need. Still, while many plant-based proteins are complete protein sources, they are not complete without a few essential amino acids. Thatβs why not everyone can get all the essential amino acids their body needs from a plant-based diet. These essential amino acids (EAs) can be obtained through various methods. Plant-based nutrition is the most common (and healthy) way to get these essential amino acids from a plant-based diet.
The most common method is through animal products and some sources of animal ingredients. However, not everyone can consume all the essential amino acids their body needs.
Itβs important to know that animal products can be useful in some situations and harmful in others. Some animal products may be consumed as stand-alone foods or alongside other foods. No matter where we go with these products, we must know where and how animals are raised. Plant-based nutrition doesnβt exclude the contributions of animal products to our diet.
Since all white/lactose-intolerant individuals can become intolerant to certain animal products, itβs essential to learn how to avoid them altogether.
Eating specific, complete, and incomplete proteins from plant sources does not come without risks. The foods you eat contain raw materials that have been processed before consumption. They may also contain microorganisms such as bacteria, molds, and parasites. These microorganisms can cause problems that range from mild (like cramping and pain in the intestines) to severe (like vomiting). That said, avoiding raw ingredients that harm our health, such as shellfish, eggs, and natural animal or plant products, is essential.
Conclusion
Protein is essential for muscle growth and fat loss and helps regulate sleep patterns, brain function, and thyroid health.
High-quality protein sources include eggs, fish, nuts, legumes, and dairy products.
Harvard Health PublishingΒ recently published a study showing that a diet high in saturated fat can cause cholesterol to build up in the arteries of the legs.
This comprehensive list of protein-rich foods can be included in daily meals and snacks to meet protein requirements. Following the advice outlined in this article, individuals can confidently ensure they get enough protein to support their overall health and fitness goals.
References
Do you eat enough protein? β Harvard Health
September 9, 2015 Obtain the moderate amount of protein you need from a variety of nutritious foodsβnot just meat. To meet your daily protein needs, combine small to medium portions β¦
14 Easy Ways to Increase Your Protein Intake β Healthline
Getting enough at each meal is also important. Several researchers recommend consuming a minimum of 20β30 grams of protein at each meal. Studies show that this amount promotes fullness andβ¦ β¦
Daily Protein Requirements: Are You Getting Enough? β WebMD
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding) You should get at least 10% of your daily calories, but not more than 35%, from β¦
Protein Calculator: How Much Protein Do I Need? β Bodybuilding.com
If youβre struggling to get enough protein, consider these time-tested strategies: Eat 3-4 solid meals a day, each containing 20-40 grams of protein. If youβre vegetarian, pair complementary proteins β¦
Are you getting enough protein? 7 ways to eat more every day
Itβs not just those groups who need protein, though: The average adult should get about 0.8 to 1 gram of protein per kilogram of body weight ( PDF) β if β¦
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, heβs transforming how people approach their fitness journey through data-driven methodologies.