Are You Eating Enough Protein?

Are You Eating Enough Protein?

Published January 10, 2024 | 9-minute read

Why Protein Intake Matters for Your Health

Protein is more than just a building block for muscle. It plays a critical role in almost every function of the body, including cell repair, immune health, and transporting nutrients. When you consume enough protein, you support your body’s ability to function at its best. But how do you know if you’re getting enough?

The Importance of Protein in Your Body

Think of protein as the worker bee of your body, composed of amino acids that handle everything from maintaining your muscles and immune system to carrying oxygen in the blood. Unlike fats and carbs, your body doesn’t store protein for later use. Instead, it’s constantly working, meaning your dietary intake needs to keep up.

Nine out of the 20 amino acids are essential because the body cannot produce them. Animal proteins provide these nine essential amino acids, while most plant-based proteins do not, though you can meet your amino acid needs by eating a variety of plant-based foods throughout the day.

How Much Protein Do You Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This is a baseline recommendation to meet the basic needs of most people. However, those who are active, trying to lose weight, or build muscle will likely require more.

To calculate your protein needs, use this formula:

• Weight in pounds ÷ 2.2 = weight in kilograms

For example, if you weigh 150 pounds:

• 150 lbs ÷ 2.2 = 68.2 kg

Daily Protein Needs by Population

Your ideal protein intake varies based on your activity level and goals:

• Sedentary adults: 0.8g/kg of body weight
• Active adults: 1.0-1.5g/kg of body weight
• Strength and endurance athletes: 1.2-2.0g/kg of body weight

Protein Timing Matters

Research suggests that spreading your protein intake throughout the day can optimize muscle synthesis and support overall health. Instead of consuming most of your protein at dinner, aim for an even distribution across all meals.

10 Easy Ways to Increase Your Protein Intake

1. Opt for Protein-Rich Alternatives Upgrade your pasta with chickpea or lentil-based varieties. Consider protein-rich flours for baking and look for products labeled as “higher-protein.”

2. Double Up on Protein Ingredients Add an extra egg to your recipes or mix Greek yogurt into dishes for a protein boost.

3. Sneak Protein Into Existing Dishes Puree beans into pasta sauce or sprinkle nutritional yeast on popcorn for extra protein.

4. Increase Bean Consumption Beans are affordable and high in protein and fiber. Add black beans, chickpeas, or lentils to your meals.

5. Incorporate Dairy Products Make oatmeal with milk instead of water, or add powdered milk to boost protein content.

6. Use Nuts and Seeds Add nuts or seeds to salads, grain bowls, and stir-fries to boost protein and healthy fats.

7. Rethink Your Salads Go beyond greens and add protein-rich toppings like chicken, tofu, beans, or cheese.

8. Choose High-Protein Condiments Swap sour cream for Greek yogurt or cottage cheese to increase protein intake.

9. Embrace No-Cook Options Stock up on protein-rich snacks like canned fish, beans, yogurt, and deli meats for on-the-go nutrition.

10. Make Protein Portable Keep protein-rich snacks like jerky, cheese sticks, nuts, or hard-boiled eggs handy for busy days.

Final Thoughts

Ensuring you meet your protein needs can improve your overall health, boost muscle maintenance, and help with weight management. Track your intake using tools like a nutrition app and prioritize high-quality protein sources for optimal health benefits.