Health Watch: Protein – How much do you need?
Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.
But use of the RDA to determine how much protein you need daily has actually caused a lot of confusion. “There’s a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.”
Rodriguez was among more than 40 nutrition scientists who gathered in Washington, D.C., for a “Protein Summit” to discuss research on protein and human health. The summit was organized and sponsored by beef, egg, and other animal-based food industry groups, but it also generated a set of scientific reports that were independently published a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN).
For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher daily protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level.
However, over the last several years, the public health message has shifted away from desired percentages of protein, fats and carbohydrates. For example, the current Dietary Guidelines for Americans emphasize the importance of eating healthier protein rich foods rather than concentrating on specific amounts of daily protein.
What should you do?
Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.
Before you start ramping up your daily protein intake, there are a few important things to consider. For one, 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, but so can many plant foods — including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.
It’s also important to consider the protein “package” — the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.
One more thing: If you increase protein, 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. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice — though how healthy the choice is also depends on the total protein package.
Can you eat too much protein?
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein (55g for the average man and 50g for the average woman). This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.
One of the main issues with our Western diet is that often, our breakfasts and lunches are low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to aim to spread your protein intake out throughout the day. Try our suggestions for high protein breakfasts, high protein lunches and high protein dinners.
High protein foods
You can get protein from both plant and animal sources – here are some of the best food sources of protein.
Eggs
We love to cook with them, but how much protein is in an egg? One medium egg has around 6g of protein in an easily digestible form. A healthy omelette is a good way to start the day and is a good recovery snack too.
Milk
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie – such as this cranberry & raspberry smoothie recipe.
Yogurt
A combination of casein and whey protein, yogurt is a great protein-rich food. Since some of the lactose is removed, it may be a useful option if you are lactose intolerant, but check with your healthcare professional if you have any concerns.
Fish and seafood
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.
Chicken and turkey
Opt for lean protein from white meat poultry such as chicken and turkey.
Soya
If you’re dairy intolerant, eating soya protein foods such as fortified tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.
Nuts and seeds
Nuts and seeds are a practical protein choice if you’re on the move. Around 50 pistachio nuts provides 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise. This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack.
Pork
Meat supplies branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.
Beans and pulses
Beans and pulses are great, cheap protein sources. They are also a useful plant source of iron and and are rich in fibre.
Good sources of protein | |
| Food | Protein (grams) |
| 3 ounces tuna, salmon, haddock, or trout | 21 |
| 3 ounces cooked turkey or chicken | 19 |
| 6 ounces plain Greek yogurt | 17 |
| ½ cup cottage cheese | 14 |
| ½ cup cooked beans | 8 |
| 1 cup of milk | 8 |
| 1 cup cooked pasta | 8 |
| ¼ cup or 1 ounce of nuts (all types) | 7 |
| 1 egg | 6 |
| Source: USDA National Nutrient Database, 2015 | |
