The Truth About Protein: How Much Do You Really Need?

Whether it is a vital nutrient that one hears everybody talking about in health and fitness, an athlete who wants to lose weight or is trying to stay healthy, they have probably heard different pieces of advice about how much protein they should eat. Now, let’s get into an in-depth analysis of what this nutrient really does to your body, how much you really need, and the best sources.

What is a protein, and why is it so important?

Protein is a vital component of the body and has other functions other than building and repairing muscles. Some of the main functions of proteins in your body include:

Cell Structure: Proteins give structure to all cells of your body, including skin, hair, and nails. Your body constantly breaks down and rebuilds proteins, and therefore needs a constant supply of the nutrient.
Enzymes and Hormones: Enzymes are proteins that quicken the pace of chemical reaction within your body, including digestion. Proteins also form hormones; for instance insulin, a hormone regulating blood sugar levels.
Immune Function: Your body requires protein to synthesize antibodies, which are basically very crucial in combating infections and diseases.
Energy Source: Even though carbohydrates and fats are major energy priorities for the body, protein can act as an energy source in times of need, especially if you are not consuming enough calories from either carbohydrates or fat.

How Much Protein Do You Need?

Let’s further break it down, based on various lifestyles.

Sedentary Adults: If you don’t take part in regular exercise, then your need for protein is not as high. A general recommendation for this would be 0.8 grams of protein per kilogram of body weight. It is enough to maintain body functions but might be too low to build or repair muscles if you decided to start a workout routine.
Active people and athletes: During regular exercise, your body’s protein usage goes up, primarily for muscle repair and rebuilding after exercising. For endurance athletes, like runners or cyclists, this daily intake could be about 1.2 to 1.4 grams of protein per kilogram of body weight. In strength sports-for example, weightlifters and bodybuilders-1.6 to 2 grams per kilogram may be consumable.

For example, a 70 kg (154 lb) athlete could require anywhere from 84 to 140 grams of protein a day, depending on the duration and intensity of exercise.

Pregnant or Breastfeeding Women: The requirement for protein increases during pregnancy to support the growth of the baby. Experts suggest around 1.1 grams of protein per kilogram of body weight during pregnancy, while breastfeeding women may require even higher amounts to manufacture milk.
Older Adults: With aging, there is a loss of muscle mass, technically called sarcopenia. In an attempt to slow this, older adults have a greater need for protein, about 1 to 1.2 grams per kilogram of body weight, to keep muscle mass and strength.

How to Calculate Your Protein Needs

To calculate your individual protein needs:

Find your weight in kilograms: (Your weight in pounds ÷ 2.2 = weight in kg).

Then multiply by the recommended protein intake based on your activity level:

Sedentary: 0.8 g/kg
Active: 1.2-2.0 g/kg
Older adults: 1 – 1.2 g/kg

Example: For a 70 kg (154 pound) moderately active person, you might aim for about 84 to 105 grams of protein per day.

What Happens If You Eat Too Much or Too Little Protein?

Too Little Protein: This will decrease levels of muscle mass, a decline in immunity, poor healing of wounds, and grave complications such as oedema (water retention) or fatty liver. A person who has too little protein in the diet may commonly feel fatigue, notice hair loss, and changes in brittle nails.
Too Much Protein: High-protein diets are promoted as a way to enhance weight and build muscle, but the mistaken belief is that the more protein, the better; this is rough on the kidneys if taken over time. High-protein diets are also associated with an increased risk in heart disease, especially those dense in red meats due to saturated fats.
Quality Matters: Complete vs. Incomplete Proteins
Not all proteins are alike. While some foods contain complete proteins-meaning they contain all nine amino acids the body can’t make on its own-others are incomplete, containing some but not all of these amino acids.
Complete Proteins: These are found in foods of animal origin such as meat, poultry, fish, eggs, and dairy. Quinoa and soy are also considered to be complete proteins.
Incomplete Proteins: All plant-based proteins are incomplete, including beans, lentils, and grains. However, if varied throughout the day (like rice and beans, or hummus and pita), it is possible to get all of the amino acids that your body needs from plant-based proteins.

Balancing of Protein with Other Nutrients

Protein is important, but it’s just one piece of the nutrition puzzle. Here’s why balance matters:

Carbohydrates: These are the fuel for your body and allow your brain to work properly, along with giving you the energy to exercise. Low-carb diets may put a much greater strain on your body while taking too much protein to replace the energy you’re not getting.
Fats: Healthy fats are necessary not just for the brain, but also for creating hormones. Too much emphasis on protein might make one lack some essential fats; these come from avocados, nuts, and olive oil.

Timing Your Proteins: When Should You Eat It?

This is important every day, but at certain times, depending on your goals:

Post-Workout: Many athletes consume meals or shakes that are rich in proteins after workouts because the muscles are more responsive to the intake of proteins at this particular time, which helps with recovery and the building of muscles.
Spread Out: Sometimes it is better to spread out protein intake over the course of a day rather than consuming a lot in one meal. This is because only a certain amount can be used by your body at any one given time, and too much could end up turning to fat or being excreted.

The Best Sources of Protein

Details of the protein sources are as follows.

Animal-based proteins:

Chicken – 100 gm, ~31 grams
Beef – 100 gm, ~26 grams
Egg – 1 big, ~6 grams
Greek yogurt – 100 gm, ~10 grams

Plant-based proteins:

Lentils – 1 cup, cooked, ~18 grams
Chickpeas – 1 cup, cooked, ~15 grams
Tofu – 100 gm, ~8 grams
Quinoa – 1 cup, cooked, ~8 grams

Conclusion

The body does need protein, but how much depends on lifestyle, activity, and goals in health. Most people can get by with 0.8 grams of protein per kilogram of body weight, although athletes, older individuals, and people recovering from sickness may want to take in more. Variety is the best policy, with a diet composed of both plant and animal proteins being balanced rather than just loading up on protein.

Adequate intake of protein keeps the body strong, aids in recoveries, and helps ensure overall well-being. But more isn’t always better. It’s all about finding your body’s balance!