How much Protein Do you Need?
How Much Protein Do We Actually Need?
The human body needs fuel in the form of calories from all three macronutrients-- protein, carbohydrates and fat. Should we be eating more protein than carbohydrates or fat? What are the best sources of protein-- animal or plant based?
What does protein do for the body?
Protein is made up of amino acids, some of which your body can make (called "nonessential" amino acids), and some which you must obtain from food (called "essential" amino acids). Protein is the principal component of every cell in the body and is needed to build and repair tissues. Your body uses protein to carry oxygen in the blood and is needed for a healthy immune system, building, and repairing.
How much protein does the body need?
While the body has the capacity to store carbohydrate and fat, there is no such storage for protein, which is why it must be consumed daily. Excessive protein consumption, whether from food sources or by liquid or powder supplements, may cause dehydration, as well as negatively impact the bones and kidneys. So make sure you drink plenty of water with higher protein consumption.
There's a lot of conflicting information about how much protein your body needs. The Recommended Dietary Allowance (RDA) states that you need 0.8 grams of protein for every kilogram of body weight.
Some people don't want to do the math and calculate their protein needs based on body weight. Instead, you can calculate your protein needs based on a percentage of your total calorie intake, activity level, weight, goals, and age.
As mentioned earlier, protein is made up of amino acids, some of which are considered "essential" because our bodies can not make them and must be obtained from food. That doesn't mean that all of our protein choices must come from foods that have all of the essential amino acids. Instead, be aware of what foods contain protein and choose a variety of them each day.
Most plant-based proteins are missing at least one essential amino acid and are therefore considered "incomplete" proteins. Some researchers and professional groups put the protein needs of vegan and vegetarian athletes higher due to the digestibility of plant-based proteins. Vegan athletes, whose primary sources of protein are nuts, seeds, soy and legumes, should aim for an additional 12 grams of protein each day.
Every meal should contain a protein, a healthy carb, vegetables and a healthy fat. Here are some of our favorite combinations that are easy to prepare and delicious!
Protein-rich Meals.
-8 oz. plain Greek yogurt mixed with 1/2 cup berries, 1 Tbsp. each of ground, chia and hemp flax seeds.
-1 banana spread with 2 Tbsp. all-natural almond butter and topped with 1 Tbsp. chia seeds.
-2 poached eggs served on top of 2 slices whole-grain bread and 1/2 smashed avocado.
-2/ 3 cup cooked black beans served over 1/2 cup cooked quinoa and topped with salsa and guacamole.
-4 to 5 oz. wild Alaskan salmon, asparagus and wild rice, topped with slivered almonds.
-4 turkey meatballs served over whole-grain pasta or spaghetti squash with marinara sauce and Parmesan cheese.
The human body needs fuel in the form of calories from all three macronutrients-- protein, carbohydrates and fat. Should we be eating more protein than carbohydrates or fat? What are the best sources of protein-- animal or plant based?
What does protein do for the body?
Protein is made up of amino acids, some of which your body can make (called "nonessential" amino acids), and some which you must obtain from food (called "essential" amino acids). Protein is the principal component of every cell in the body and is needed to build and repair tissues. Your body uses protein to carry oxygen in the blood and is needed for a healthy immune system, building, and repairing.
How much protein does the body need?
While the body has the capacity to store carbohydrate and fat, there is no such storage for protein, which is why it must be consumed daily. Excessive protein consumption, whether from food sources or by liquid or powder supplements, may cause dehydration, as well as negatively impact the bones and kidneys. So make sure you drink plenty of water with higher protein consumption.
There's a lot of conflicting information about how much protein your body needs. The Recommended Dietary Allowance (RDA) states that you need 0.8 grams of protein for every kilogram of body weight.
Some people don't want to do the math and calculate their protein needs based on body weight. Instead, you can calculate your protein needs based on a percentage of your total calorie intake, activity level, weight, goals, and age.
As mentioned earlier, protein is made up of amino acids, some of which are considered "essential" because our bodies can not make them and must be obtained from food. That doesn't mean that all of our protein choices must come from foods that have all of the essential amino acids. Instead, be aware of what foods contain protein and choose a variety of them each day.
Most plant-based proteins are missing at least one essential amino acid and are therefore considered "incomplete" proteins. Some researchers and professional groups put the protein needs of vegan and vegetarian athletes higher due to the digestibility of plant-based proteins. Vegan athletes, whose primary sources of protein are nuts, seeds, soy and legumes, should aim for an additional 12 grams of protein each day.
Every meal should contain a protein, a healthy carb, vegetables and a healthy fat. Here are some of our favorite combinations that are easy to prepare and delicious!
Protein-rich Meals.
-8 oz. plain Greek yogurt mixed with 1/2 cup berries, 1 Tbsp. each of ground, chia and hemp flax seeds.
-1 banana spread with 2 Tbsp. all-natural almond butter and topped with 1 Tbsp. chia seeds.
-2 poached eggs served on top of 2 slices whole-grain bread and 1/2 smashed avocado.
-2/ 3 cup cooked black beans served over 1/2 cup cooked quinoa and topped with salsa and guacamole.
-4 to 5 oz. wild Alaskan salmon, asparagus and wild rice, topped with slivered almonds.
-4 turkey meatballs served over whole-grain pasta or spaghetti squash with marinara sauce and Parmesan cheese.