How Much Protein is Enough?
Protein, together with carbohydrates, fibre and fats are classified as macronutrients. Like the other three macronutrients, it is an essential nutrient in our diet as it plays an important role in muscle growth and repair. It also contributes to enzyme and hormone production.
The building blocks of proteins are called amino acids and they are chemically linked to each other to form various combinations of proteins. There are 20 different types of proteins, and they are broken up into two main categories – those that can be made by the human body (non-essential amino acids) and those that must be provided through the diet (essential amino acids).
Why do we require protein?
Every cell in the human body contains protein and it makes up about half of our dry body weight. The protein we eat is broken down and helps to maintain muscle mass and metabolism.
A severe lack of protein can affect almost every part of the body’s function and lead to muscle wastage and a poor immune system.
How much of protein do we require?
Protein requirements change as we age, and they differ depending on body weight and gender and activity level. Protein should ideally make up 15-25% of your total energy intake.
A good rule of thumb is to consume 1 gram of protein for every kilo of body weight (e.g., a 70kg person would require 70 grams per day), however, this requirement may further increase if you are over the age of 70, are pregnant or breastfeeding, or undertake a high level of physical activity (e.g., an occupation requiring physical work or regular high intensity or endurance exercise).
Once you have established this, the next step is to discover how much of protein you are consuming within your current diet.
The table below gived you some average values for protien sources so you can start to figure out how much protein you are actually consuming!
One last thing.
A lack of dietary protein could contribute to weaker bones, reduced muscle mass or wasting, fatigue and energy slumps, sugar cravings, weight gain, and frequent or longer infections.
Although your protein consumption might need a boost, this does not mean having to eat excessive amounts of red meat or endless cups of lentils! Instead, supplementing your diet with a protein powder can be a quick, easy, and tailored way to increase your protein intake.
That said, not all protein supplements are created equal, so when deciding what protein supplement to use, ensure you consider the following:
Does the product contain a multitude of excipients that would affect the purity of the product?
Does the product contain sweeteners which may increase your sugar intake or imbalance your blood glucose levels?
Does each serve contain enough protein for my needs?
Will your digestive system tolerate the protein supplement (e.g., does it contain fibres which may exacerbate any symptoms of irritable bowel syndrome)?
Have you eliminated certain foods from your diet, adhere to a certain diet, or have an allergy or intolerance that excludes different types of proteins (e.g., a dairy free, grain free, vegetarian, or vegan lifestyle)?
Depending on your need and requirements, three nourishing protein options include:
Whey: look for a highly bioavailable protein sourced from grass-fed cows. Whey contains all 9 essential amino acids and contains naturally occurring immune factors shown to boost digestive health and immunity.
Collagen: for example, sourced from beef. Collagen protein is ideal for those on grain free, dairy free or Paleo diets, contains 8 of the 9 essential amino acids, and provides a high-quality protein that also supports healthy skin, hair, nails, and joints.
Pea: a well-tolerated and easily digested vegetarian and vegan friendly It contains all 9 of the essential amino acids and is suitable for people following a low FODMAP diet.
Remember, a large part of feeling healthy and well stems from consuming the ideal combination of macronutrients for your unique body and its needs. While this looks different for all of us, the importance of consuming enough protein is undeniable when it comes to feeling optimally well.
