What you should know about | Protein

Have you been encouraged to up your protein intake? You are not alone!

Protein has been getting quite the spotlight recently. But why? What’s the big deal, and what is a typical amount to achieve in the day?

Importance of Protein: 

Protein is what is known as a macro-nutrient, which means it is required by our body in high amounts in order to function properly. We gain 4 calories per gram of protein, which helps to energize our bodies. Protein also serves to keep blood sugars stable and prevent energy highs and dips throughout the day.

Proteins are made up of combinations of 20-different tiny subunits called amino acids. Many of these amino acids (ie. histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) are essential for the growth, repair, and maintenance of tissues, as well as the production of enzymes, hormones, and other important molecules.

Our bodies do not make these nine essential amino acids, which means we have to acquire them from the foods we eat. Other non-essential or conditionally essential amino acids can be synthesized by our tissues if needed during periods of stress. 

Everyone needs to be consuming protein regularly, but it becomes even more important for those aiming to maintain or gain muscle mass. 

I was inspired to write this article based on what I’ve seen clinically. It can be tricky to eat enough protein daily! Adequate intake definitely requires intention, so I hope you find the following information of value.

Daily Recommended Intakes:

The amount of protein a person needs will vary depending on their age, weight, and activity level. We often calculate this need based on weight in kilograms (kg).

The recommended daily minimum intake of protein is 0.8g per kg of body weight. If you are looking to maintain your muscle mass the intake increases to 1.2 - 2g of protein per kg of body weight depending on your age. If you are are looking to gain muscle mass, the intake would need to be closer to 1.6 - 2g of protein per kg of body weight. Greater than 2g is unnecessary, and can put undue stress on your GI tract and kidneys over time. 

Let’s break this down!

Say you’re a 14 year old female on the soccer team weighing 120lbs (54.5kg), you would likely need to be eating between 65-80 of protein daily to offset your activity and training gains. 

Maybe you are a mildly active 35-year old female and weigh 145lbs (65.7kg). You would need to eat a minimum of 53g of protein daily to function well, but would likely feel better when eating around 75-80g daily. 

The rate of muscle breakdown and the body’s demand for protein shift as we age. Seniors are more likely to loose muscle mass if their dietary protein intake is not high enough than their younger counterparts. To prevent this loss, seniors should be achieving 1.2 -1.5g of protein per kg of weight on average. Some may need even more than this! So if you’re the same woman at age 70 weighing 145lbs, you will need approximately 80-98g of protein daily. Quite a difference!

None of these ranges are absolutes, so be sure to tune into how you feel if you make any changes here.

Protein Sources:

Most people think of meats as a key source of protein, which is correct! These are the most complete and readily available proteins we can access through food. A complete protein means that the food source offers all essential amino acids in sufficient quantities. That said, plants also contain proteins, just to a lesser degree that what we can get from things like lean poultry, beef, fish, eggs & dairy.

Plant sources include things like lentils, beans, grains, etc. which also offer added nutritional value in the form of micronutrients and gut healthy fibers. 

Variety & quantity are key, so here are a few ideas of what amount of protein you’d get from each source:

				Animal Proteins	Plant Proteins
Source	Serving Size	Protein (grams)	Source	Serving Size	Protein (grams)
Chicken Breast	3oz	28-30g	Lentils (cooked)	1 cup	15-18g
Ground Beef	3oz	20-24g	Black Beans	1/2 cup	8g
Salmon	3oz	17-20g	Tofu (cooked)	1/2 cup	10g
Hardboiled Egg	1 Egg	6g	Quinoa (cooked)	1 cup	8-9g
Greek Yogurt	1 Cup	15-18g	Walnuts	1/2 cup	6g

Diets that Emphasize Higher Protein Intake

Several dietary models emphasize a higher intake of lean protein including: 

Mediterranean Diet:

• Emphasizes lean protein sources such as fish, poultry, legumes, and nuts.

• Focuses on plant-based foods, healthy fats like olive oil, and moderate consumption of dairy.

• Provides balanced nutrition with an emphasis on whole foods and a variety of protein sources.

Paleo Diet:

1. Centers around foods presumed to be available to Paleolithic humans, including lean meats, fish, fruits, vegetables, nuts, and seeds.

2. Excludes processed foods, grains, legumes, and dairy.

3. Encourages high protein intake from animal sources and a focus on whole, unprocessed foods.

Keto Diet:

1. A high-fat, adequate-protein, and low-carbohydrate diet.

2. Encourages protein intake from both animal and plant sources, but prioritizes high-fat foods to achieve ketosis.

3. Typically includes meats, fatty fish, eggs, cheese, and low-carb vegetables, along with nuts and seeds.

General Tips & Tricks to Consider

If main meals are typically rich in protein, you could consider adding 1/4 - 1/2 cup of legumes to lunch & dinner, or priortize protein rich snacks in the day such as:

• Hardboiled eggs

• Greek yogurt with berries & seeds

• Turkey Jerky

• Homemade trail mix with pumpkin seeds, walnuts, etc. 

• Turkey roll ups with hummus & olives

• A protein shake or bar

• Veggies or rice crackers with black bean dip (see my recipe here!)

• Apples & nut butter, Etc. 

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References:

• LaPelusa A, Kaushik R. Physiology, proteins. In: StatPearls. StatPearls Publishing; 2024.

• Lopez MJ, Mohiuddin SS. Biochemistry, essential amino acids. In: StatPearls. StatPearls Publishing; 2024.

• Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition. 2018;15(1):38.

• Jang YJ. The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements. J Microbiol Biotechnol. 2023;33(2):143-150. doi:10.4014/jmb.2210.10014

• Ispoglou T, McCullough D, Windle A, et al. Addressing cancer anorexia-cachexia in older patients: Potential therapeutic strategies and molecular pathways. Clinical Nutrition. 2024;43(2):552-566.