Let’s Talk About How Much Protein You Need in Your Diet

Let’s talk protein! Are you getting enough? How much do you need? Why should you care? Protein is a critical nutrient and people don’t pay enough attention to it.

Nutrition is a science. Because of the massive amount of misinformation on the internet (usually spread by those who are either trying to sell a product or a political point of view) it can be confusing. Today I want to focus on protein and why you need it, how much is recommended and when to consume it. I want you informed and rocking your best health.

Here are some common mistakes/misconceptions:

1. Protein is on a pedestal above the other macro-nutrients, carbohydrate and fat. You’ve heard the claims: “You can’t get too much protein. It builds muscle.”

2. On the other hand, some people focus solely on carbohydrate counting (when they have diabetes) and forget about protein altogether.

3. Still others demonize certain foods and exalt others as being “good for you.” For example, “I’m trying to have a salad for lunch because I want to lose weight”. If you are using salad as a meal, it may not ideal because it may lack protein, and, depending on the dressing, may be very high in calories. There are no “bad foods.” It all depends on context, individual health needs and portion sizes.
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You probably know the healthiest diet includes a mix of proteins, carbohydrates, and fat. Here’s why you need protein.

Protein is made of building blocks called amino acids. There are 22 different amino acids that the body uses to make thousands of body proteins with different structures. Nine of the 22 amino acids are considered “essential” because the body can’t make them and we need to get them from food.
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​Protein is used to:

1. Make and repair every cell in the body. Body cells are constantly being made, broken down and remade. We need a steady supply of protein from food or our body will need to break down its own protein stored in muscle to get the right amino acids for hormones, enzymes and more.
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2. Regulate body functions, for example:

(a) Enzyme and hormone proteins help regulate fluid balance, keep blood vessels open, and help maintain normal glucose levels. (Insulin and glucagon are hormones used for this process).

(b) Protein acts as part of the body’s defense mechanisms- it makes up our skin and antibodies which defend against bacteria and viruses and it also helps our blood to clot.

(c) Protein helps muscles contract (which allows our heart to beat and for the rest of our muscles to move our body). Protein also allows the body to relay messages to our nervous system.

(d) Protein works as transport carriers. For example, glucose uses proteins to help move across cell membranes.

These are certainly critical functions! It’s logical that protein should be on a pedestal.

However, carbohydrate and fat are just as important. They all work together in magnificent ways. For instance, carbohydrate and fat provide energy for the body. That’s huge! Protein is our body’s “last resort” for energy. If you don’t consume adequate carbohydrate and fat, protein will be diverted from the critical uses I already listed and used for energy. This is not the best use of protein.

​So how much is the right amount?
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Nutrition is a science that, like all science, changes with new evidence. What used to be the RDA (Recommended Dietary Allowance) for protein (0.36 g of dietary proteins for every pound of body weight) is now considered a minimum amount. As we age our bodies don’t use proteins from food as well. Having more protein is beneficial.
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It is now recommended we consume 0.55 – 0.68 grams per pound of body weight. Here’s an example using 180 pound person.
180 X 0.55 = 99
180 X 0.68=122
A180 pound person needs about 99-122 grams/day
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The other recommendation is to have protein evenly distributed at each meal. Newer research shows that spreading the protein intake out allows more amino acids to be available in the best way to stimulate muscle protein synthesis. In the example of the 180 pound person, a good amount to aim for is 32-41 grams per meal.

I recommend figuring out your needs based on your current weight. Then divide by 3 for how much to have at each meal as a guideline. Remember, nutrition is a science and these are general guidelines. If you have Chronic Kidney Disease (or other health concerns) consult with a registered dietitian nutritionist as your protein needs will likely differ from the general guidelines.

​Here is a chart on how much protein is in common foods and beverages from one of my favorite books, Food and Fitness after 50 by Christine Rosenbloom and Bob Murray.

Because animal protein foods are sometimes also high in fat and calories, lean meats and non-fat dairy foods are recommended. Use this chart to get ideas about to consume the amount of protein you need.

Animal Protein Foods

Chicken breast (3 ounces) 26g

Beef, sirloin (3 ounces) 26g

Pork loin, (3 ounces) 23g

Salmon (3 ounces) 23g

Ground beef, 90%lean (3 ounces) 20g

Tuna, canned in water (3 ounces) 20g

Whey protein powder (1 ounce) 17g

Cottage Cheese (1/2 cup) 14g

Greek yogurt, nonfat (5 ounces) 13g

Milk, low fat (8 ounces) 8g

Cheddar cheese (1 ounce) 6g

Egg, large 6g

Yogurt, reg, nonfat (5 ounces) 4g

Plant Protein Foods

Tempeh (1/2 cup) 17g

Soy nuts, roasted (1/4 cup) 10g

Soybeans (edamame) cooked (1/2c) 9g

Tofu, regular (1/2 cup) 9g

Lentils, cooked (1/2cup 9g

Peanut butter (2 Tablespoons) 9g

Kidney beans, canned, drained (1/2 cup) 8g

Soy milk (8 ounces) 7g

Hummus (1/2 cup) 6g

Almonds (1 ounce) 6g

Sunflower seeds (1 ounce) 5g

Quinoa, cooked (1/2 cup) 4g

Walnuts (1 ounce) 4g

Bulgur, cooked (1/2 cup) 3g

Pecans (1 ounce) 3g

Almond milk (8 ounces) 2g

If you are looking for more info on eating when you have diabetes, click here and download my Free Guide.

If you liked this, you might want to know Why Carbs Are Not the Devil.