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Scroll through social media, and you can find an endless number of differing opinions about protein, from optimal intake data to the “right” protein sources and how to grow muscles fast and lose weight even faster. For the average person, it can be overwhelming and confusing. What if you just want to feel healthy, chase your kids around the park, and eat well?
Protein is a vital part of the nutrition puzzle for all humans, but all this debated information can make it difficult to get clear answers about what works best for the regular person. Let’s dive into the protein discussion and help you understand how much protein you need each day to live a balanced life.
The Multi-Faceted Role of Protein in Body Functions
Protein is well known for its role in rebuilding and repairing tissues broken down during exercise. While your body can store carbohydrates and fat, it doesn’t store protein the same way. Since your body is constantly breaking down and rebuilding new protein, you must eat adequate amounts to function well.
In this way, protein serves as the building blocks for various bodily functions, including muscle repair, bone strength, and immune response, explains registered dietitian and nutritionist Alex Larson. “Protein plays a role in building bones, muscles, cartilage, skin, and virtually every body part and tissue,” she says. “It has a critical part in carrying oxygen in the blood, metabolic reactions, immune function, and brain function.”
In short, you need protein to survive and thrive. But you probably already knew that. Where things get confusing is how to give your body the right nutrients so all of these systems function properly.
While the Recommended Dietary Allowance (RDA) sets a baseline of 0.8 grams per kilogram of body weight, that amount is the minimum needed to meet basic nutritional requirements. In a sense, it's the minimum amount you need to keep from getting sick rather than the specific amount you are supposed to eat every day. With that in mind, many experts agree that most active people should aim to consume at least 100 grams of protein per day for optimal health. The Journal of the International Society of Sports Nutrition, for instance, suggests a protein intake of 1.4 to 2.0 grams per kilogram of body weight for active individuals looking to maintain or build muscle mass.
Individual protein needs vary, and the amount you should eat depends on many factors, such as age, gender, activity level, and health status.
How to Eat Protein the ‘Right’ Way
So then, how do average, non-bodybuilders make sure they’re hitting the mark of protein each day? As we said, there’s no one answer, but experts agree on the following guidelines and considerations for those looking to be more mindful about their protein intake.
1. Don't read "get more protein" as "eat more meat."
Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high-quality protein. These are considered “complete proteins” because they also include essential amino acids. But for those needing to consider other health concerns, such as high cholesterol or blood pressure, animal-based proteins might not be the best, or only, option.
Many plants and plant-based foods—including whole grains, beans and other legumes, nuts, and vegetables—contain healthy amounts of proteins. Protein powders can supplement dietary intake, too, but choose these carefully to ensure minimal additives and optimal nutritional value.
2. Distribute protein throughout your day.
Many Americans load up on protein at dinner, which can contribute to not eating enough protein every day. Instead, distributing protein intake evenly throughout the day enhances its effectiveness.
Additionally, don’t skip breakfast. The first meal of the day after a nighttime fasting period is the most important for muscle protein synthesis (MPS), explains nutrition researcher Don Layman, Ph.D. MPS is a metabolic process that's important for building and maintaining muscle mass.
3. Consider the whole diet.
We all have different health and fitness goals. If you increase protein, for instance, to lose weight to build muscle, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. Eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice, for example, but going all in on protein robs your body of necessary carbs and fats it also needs to thrive. Balance is key, no matter your goal, is key.
Conclusion
In a world inundated with conflicting information about protein consumption, one thing remains clear: protein is indispensable for overall health and vitality. By understanding the multifaceted role of protein in bodily functions, from muscle repair to immune support, and considering individualized needs based on factors like age, gender, and activity level, we can navigate the protein puzzle more effectively. Whether it's incorporating a variety of protein sources, distributing intake throughout the day, or balancing protein with other essential nutrients, making informed choices ensures we're fueling our bodies optimally for the demands of everyday life.
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