Protein: How Much Do I Really Need?

August 2, 2023

By Rae Brandenburg, RDN

Published: August 2, 2023

Chicken is a great source of protein

Protein is an essential nutrient that plays numerous vital roles in the human body. It not only helps build and repair tissues but is involved in reactions in every cell in the body. In this blog post, we delve deep into the functions of protein, its varying sources, and how much is required depending on different goals and health conditions.

Protein Functions in the Body

Protein is made up of amino acids, often referred to as the body’s building blocks. It performs various essential functions in the body, some of which include:

  • Muscle building and repair: Regular workouts can cause wear and tear to our muscles. Protein helps to repair muscle mass, build strength and help us recover.1
  • Hormone regulation: Protein aids in the production of hormones that regulate bodily functions such as growth, metabolism, and reproductive function.2
  • Immune system function: Protein is necessary to produce antibodies, which shield our body from a wide range of diseases and infections.2
  • Transportation and storage of molecules: Free amino acids from protein transport essential substances like vitamins, minerals, and oxygen to different parts of the body.3
  • Enzymatic functions: Protein participates in numerous enzymatic reactions vital for metabolism.3

Protein Sources

Not all protein sources are created equal. Different food options provide varying amounts and types of protein, which can impact our individual nutritional needs. Here are some common protein sources: 4

  • Animal protein: Foods like meat, fish, eggs, and dairy products are excellent protein sources. They contain all nine essential amino acids, making them complete proteins.
  • Plant protein: Legumes, nuts, seeds, and whole grains are rich in protein. Although the majority of plant-derived proteins are incomplete, combining various plant-based protein sources can adequately meet nutritional needs.
Eggs are a complete protein – check out our Veggie Breakfast Protein Cups!

How Much Protein Do I Really Need?

Determining the optimal daily protein intake depends on several factors such as age, weight, activity levels, health status, and goals. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight for adults (or about 0.55 grams per pound of body weight) daily. In other words, this is the bare minimum your body needs for basic functions.4

Weight Maintenance and Weight Loss, Muscle Gain

When aiming for weight loss or muscle gain (or both), research supports increasing protein intake to support these goals. Higher protein intake can promote weight loss by enhancing satiety, preserving muscle mass, and increasing metabolism.5,6 For muscle gain, an increased protein intake helps in repairing and building new muscle fibers to support muscle growth. Athletes and physically active individuals often require more protein to support the additional demands of their workouts. Anywhere from 0.8 – 1 grams of protein per pound of body weight is recommended for muscle growth.6 This amount may be too high for certain health conditions, however. It is best to consult with your doctor or dietitian before increasing protein intake.

Unique Protein Needs: Goals and Health Conditions

To sum it all up, there is not a set amount of protein that is appropriate for everyone. Everyone’s needs are different, and factors like pregnancy, lactation, recovery from illness, or age may demand an increased protein intake.4 It is essential to consult with your healthcare provider or a registered dietitian to determine the appropriate protein intake levels for your specific needs.

Discover Your Personalized Protein Needs with Kyla’s Longevity Program

Your unique protein needs can be effectively optimized with Kyla’s Longevity program. Our expert team, including a registered dietitian, will work with you to develop a personalized nutrition and wellness plan tailor-made to your goals and health conditions. Check it out today!

References

  1. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
  2. Kelley KW, Weigent DA, Kooijman R. Protein hormones and immunity. Brain Behav Immun. 2007;21(4):384-392. doi:10.1016/j.bbi.2006.11.010
  3. Cooper GM. The Central Role of Enzymes as Biological Catalysts. Sinauer Associates; 2000.
  4. Protein. The Nutrition Source. Published September 18, 2012. Accessed June 16, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  5. Hudson JL, Wang Y, Bergia RE Iii, Campbell WW. Protein intake greater than the RDA differentially influences whole-body lean mass responses to purposeful catabolic and anabolic stressors: A systematic review and meta-analysis. Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106
  6. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. doi:10.1039/c5fo01530h
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