Protein: How much do I really need?

Protein is all the hype these days. As a whole, people seem more concerned or aware of their protein intake than consumption of fruits, vegetables or really any other food group. Many people in the fitness and weight loss industry encourage somewhere around 1g protein per pound body fat, but is that much protein really necessary?

I find that today many people either majorly over-eat or undereat protein, and neither is a good thing for health!

Protein intake tends to be a huge conversation piece whenever someone mentions they are working out more or looking to lose some weight. Protein is of course important in both metabolism and muscle maintenance/development, but it’s beneficial for so much more than that! The amino acids found in proteins promote a strengthened immune system, produce neurotransmitters, enhance cellular repair, and are responsible for the hundreds of enzymatic pathways in the body that pretty much run the show when it comes to daily living (digesting, growing, sleeping, healing, etc).

If we are constantly undereating proteins our body struggles to optimally perform even its simplest activities. You might feel more fatigued, notice changes or weaknesses in hair, skin and nails, or might notice yourself getting sick more frequently.

The issue with overeating protein stems in inflammation. The byproducts and short chain fatty acids created from protein breakdown in the gut tend to be more inflammatory and toxic to the gut lining and body. This can lead to an overactive immume system producing pro-inflammatory cytokines, causing poor skin health, bloating, food intolerances, poor detoxification/elimination, pain etc.

Furthermore, it seems with many that the increased importance or awareness of protein intake coincides with a demonization and decreased intake of carbohydrates. This is due either because of the belief that carbs are “bad” leading to weight gain, etc or simply that protein is filling and leaves people satiated without the need for more food and fiber. Eating too few fiber-filled carbohydrates can kill off the “good” bacteria living in the gut, which is not good for health (or energy levels) as a whole.

Finding a balance of protein is KEY. Start by including a form of bioavailable protein at each meal (chicken, fish, eggs, organic soy, etc). Opt for whole food sources first as they will keep you full and give you nutrients that work synergistically to promote health. If you are finding it difficult to hit your protein needs or you are highly active try to incorporate good quality supplemental proteins powders or whole-food based protein bars. Remember that foods like nuts, seeds, beans, lentils, are great plant based protein options and that foods like oats, farro and even vegetables contain marginal amounts of protein that can contribute to total protein load throughout the day.

So how much protein do you really need?

Protein needs vary per person based on weight, gender, age, activity level and goal. Here are some general protein ranges you can follow for optimal health:

If you are a healthy, generally active person, I recommend somewhere between 1.2g- 1.5g protein per kg (~0.7-1g/lb).

If you consider yourself to be highly active, working out pretty intensely most days of the week, I would recommend closer to 2-2.5g protein/kg body weight (~1.2g/lb).