Brenda Khan
Protein is an essential part of our diet, but how much protein is optimal for health is still uncertain. The ideal amount of protein you should consume each day varies depending on your age, sex, and level of physical activity. For example, the recommended daily intake of protein for adults is at least 56 grams for males and 46 grams for females, while older adults may need more protein to rebuild muscles and stay strong. Athletes and active individuals also have higher protein requirements, and their protein intake should be tailored to their lean body mass. In general, protein should accompany other food groups and come from healthy sources such as beans, nuts, and lean meats.
What percentage of my diet should be protein?
| Characteristics | Values |
|---|---|
| Recommended protein intake for an average adult | 10% to 35% of calories from protein or 0.8 grams per kilogram of body weight |
| Recommended protein intake for an adult trying to lose weight | 1.2–2 g per kilogram of body weight |
| Recommended protein intake for an adult aged 60 or older | 0.5 to 0.7 grams per pound of body weight |
| Recommended protein intake for an athlete | 0.5 to 0.6 grams per pound of body weight for endurance athletes, 0.7 to 0.8 grams per pound of body weight for strength athletes |
| Recommended protein intake for an athlete based on lean body mass | 1 gram of protein per pound of lean mass for endurance athletes, up to 2 grams per pound of lean mass for strength athletes |
| Sources of protein | Meat, poultry, milk, cheese, eggs, whole grains, beans, legumes, nuts, vegetables, low-fat dairy products, fish, lean chicken and turkey |
| Potential health risks of a high-protein diet | Kidney stones, heart disease, and colon cancer |
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What You'll Learn
Recommended protein intake for athletes
Protein is a key nutrient for peak performance, and athletes are generally advised to consume more protein than sedentary people as they have more muscle mass. The recommended protein intake varies depending on the type and intensity of the activity, with strength athletes requiring more protein than endurance athletes.
For endurance athletes, the recommended protein intake is between 0.5 and 0.6 grams per pound of body weight, or 1 to 1.3 grams per kilogram of body weight. This is based on the understanding that endurance athletes require more protein than sedentary individuals due to their higher muscle mass. For strength athletes, the recommended intake is slightly higher, ranging from 0.7 to 0.8 grams per pound of body weight, or approximately 1.5 to 2 grams per kilogram of body weight.
Some sources suggest that protein intake should be tailored to the amount of lean body mass (LBM) rather than total body weight. Lean body mass includes muscles, bones, organs, tissues, and water, and can vary significantly among individuals of the same body weight. According to this approach, athletes are advised to consume about 1 gram of protein per pound of lean mass, while strength athletes may require up to 2 grams per pound of lean mass.
It is worth noting that the recommended protein intake for athletes is often expressed as a percentage of total calories, with a general guideline of 10% to 35% of calories coming from protein. This means that for a 2,000-calorie diet, an individual should consume 200 to 700 calories from protein, which equates to 50 to 175 grams of protein. However, sports nutritionists typically prefer to calculate protein needs based on body weight rather than a percentage of total calories.
Additionally, it is important to consider the timing of protein intake. Research suggests that consuming 0.25 to 0.3 grams of high-quality protein per kilogram of body weight (approximately 15 to 25 grams) within 0 to 2 hours after exercising can increase protein synthesis and promote muscle building. Spacing out protein consumption over the day's meals and snacks is also recommended, as it can help manage weight by reducing hunger and cravings throughout the day.
While protein supplements are commonly marketed to athletes, it is important to note that most people, including athletes, can meet their protein needs through a varied, regular diet. High-quality protein sources include both animal-based and plant-based foods such as meat, poultry, dairy, eggs, whole grains, beans, legumes, nuts, and vegetables.
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How much protein is too much?
While protein is essential for life, there can be too much of a good thing. Consuming too much protein can lead to unintended adverse health effects. For example, people who eat very high-protein diets have a higher risk of kidney stones. A high-protein diet that contains a lot of red meat and high amounts of saturated fat might also lead to a higher risk of heart disease and colon cancer.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For instance, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you're over 40 or 50, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person. For active people, especially those trying to build muscle mass, the recommended amount is higher. Based on a percentage of calories, an active adult should derive about 10% to 35% of their calories from protein.
However, it's important to note that the recommended amount of protein can vary depending on individual factors such as gender, age, activity level, and use of weight-loss medication or supplements. For example, males aged 19-59 often exceed their protein requirements, especially from meat, poultry, and eggs. Even athletes and active individuals may get enough protein through their regular diet since their higher calorie intake typically includes more protein.
Additionally, it's worth considering the source of your protein. While animal sources like beef, poultry, and pork can provide high-quality protein, plant-based sources such as whole grains, beans, legumes, nuts, and vegetables can also be excellent protein sources. It's recommended to choose protein sources that are low in saturated fat and processed carbohydrates and rich in other nutrients.
In terms of meal distribution, it's generally recommended to spread your protein consumption evenly throughout the day rather than loading up on protein during a single meal. This approach may also help with weight management by reducing hunger and cravings throughout the day.
While there is ongoing research into the optimal amount of protein for good health, the current focus is on consuming healthier protein-rich foods rather than concentrating on specific amounts. As a general guideline, it's best to aim for a well-balanced diet that includes a variety of whole foods and adequate protein sources to meet your body's needs without exceeding the recommended amounts.
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How to calculate protein needs for athletes
Protein is essential for athletes to grow, repair, and build muscle. It also helps to power recovery, strength, and performance. The amount of protein athletes need depends on the sport, their age, weight, and other factors.
The recommended dietary allowance (RDA) for protein for the average person is 0.8 to 1 gram per kilogram of body weight per day. This is to prevent protein insufficiency, but athletes need to consider optimal intake. The standard recommended protein intake for endurance athletes is in the range of 0.5 to 0.6 grams per pound of body weight (or 1 to 1.3 grams per kilogram of body weight). Strength athletes need a bit more and are advised to take in about 0.7 to 0.8 grams per pound of body weight (about 1.5 to 2 grams per kilogram of body weight). Strength athletes may need up to 2 grams per pound of lean mass.
The International Society of Sports Nutrition recommends 1.4-2.0 grams of protein per kilogram of body weight per day for adult athletes. Youth athletes under 18 should aim for 1.2-1.8 grams of protein per kilogram of body weight. Older adult athletes should aim for a minimum of 1-1.2 grams of protein per kilogram of body weight.
Athletes are advised to consume protein at least four times a day to recover and rebuild muscles. It is also recommended to space out protein consumption evenly throughout the day. On average, people get most of their protein from evening meals and the least from breakfast. Some studies show that moving some protein from dinner to breakfast can help with weight management by decreasing hunger and cravings throughout the day.
It is important to note that protein should accompany fruits, vegetables, and whole grains, not making up your entire meal. If you feel you need more protein, consider adding more beans, lentils, soy, or seafood rather than processed supplements.
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The best sources of protein
Protein is an essential part of a healthy diet. It supports cell structure, immune function, movement, chemical reactions, hormone synthesis, and more. The recommended dietary allowance (RDA) for protein is set at 0.36 grams (g) of protein per pound of body weight (0.8 g per kilogram). This is the minimum amount of protein required to meet your body's needs. However, the recommended amount may vary depending on age, weight, and activity level. For example, older people may need a higher protein intake to prevent sarcopenia, or muscle mass loss associated with ageing.
Protein can be obtained from both plant-based and animal-based sources. Here are some of the best sources of protein:
Animal-Based Sources:
- Dairy products: Milk, cheese, yogurt, and cottage cheese are all rich in protein and other essential nutrients like calcium. Opt for low-fat dairy options and limit cheese consumption to control saturated fat intake.
- Eggs: A large egg contains about 6 grams of high-quality protein and is an excellent source of vitamins, minerals, and healthy fats.
- Meat: Lean meats like chicken, turkey, beef, and pork are excellent sources of protein and provide important nutrients like iron and zinc. Red meat should be consumed in moderation due to its association with certain health risks.
- Fish: Fish is an excellent source of protein and provides several vitamins and minerals. Fatty fish like salmon and herring are rich in omega-3 fats, which support heart health.
- Seafood: Canned tuna is a convenient and affordable source of animal protein.
Plant-Based Sources:
- Beans, Peas, and Legumes: Black beans, kidney beans, chickpeas, and lentils are excellent plant-based sources of protein and provide additional nutrients like fiber, folate, and potassium.
- Nuts and Seeds: Almonds, pistachios, cashews, walnuts, peanuts, and chia seeds are rich in protein and provide healthy fats, vitamins, and minerals.
- Whole Grains: Quinoa is a plant-based complete protein source, providing all the essential amino acids. It is also a good source of minerals like manganese, phosphorus, and copper.
- Soy Products: Tofu, tempeh, and soy milk are good sources of protein, especially for vegetarians and vegans.
It is important to note that while protein is essential, a well-balanced diet includes a variety of nutrients. Consult a dietitian or a healthcare professional for personalized advice regarding your protein intake and how it fits into your overall dietary needs and goals.
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The benefits of a higher-protein diet
The recommended dietary allowance to prevent protein deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. This generally translates to 10% to 35% of your calories coming from protein. For athletes, the recommended protein intake is higher, ranging from 1 to 2 grams per kilogram of body weight, depending on the type of athletic activity.
Now, here are the benefits of a higher-protein diet:
A higher-protein diet can aid in weight loss and help prevent weight regain. When you cut out carbohydrates, you lose weight quickly due to water loss, and your body starts burning more fat for fuel, which can lead to ketosis. Ketosis may make weight loss easier as you feel less hungry, but it can also cause temporary side effects like headaches, irritability, nausea, bad breath, and sleeping problems.
A high-protein diet can also help you manage your hunger and cravings, leading to better weight management. Some studies suggest that spacing out your protein intake throughout the day is more effective than consuming most of your protein at dinner, as many Americans do.
Additionally, eating more protein can help strengthen your bones and improve bone density, especially when combined with resistance training as you age. This can lower the risk of osteoporosis and bone fractures.
Furthermore, protein is essential for muscle mass and strength preservation. A higher-protein intake can help prevent muscle loss during weight loss and support muscle gain.
It is important to note that a high-protein diet should not be an excuse to eat more meat. While beef, poultry, and pork provide high-quality protein, so do many plant-based sources, including whole grains, beans, legumes, nuts, and vegetables. It is also crucial to be mindful of the "protein package" and choose protein sources low in saturated fat and processed carbohydrates while being rich in other nutrients.
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Frequently asked questions
The recommended percentage of protein in one's diet varies depending on the individual's lifestyle, body composition, and health conditions. For an active adult, about 10% of calories should come from protein. However, the range can be anywhere between 10% to 35% of your total calorie intake.
The recommended daily protein intake for adults is at least 56 grams for males and 46 grams for females. This can also be calculated as 0.8 grams of protein per kilogram of body weight for sedentary adults. For older adults, the recommendation is 0.5 to 0.7 grams of protein per pound of body weight.
Good sources of protein include both animal and plant-based sources. Animal sources such as beef, poultry, and pork provide high-quality protein. Plant-based sources like whole grains, beans, legumes, nuts, and vegetables are also excellent sources of protein.
Athletes generally require more protein than sedentary individuals due to their higher muscle mass. The standard recommended protein intake for endurance athletes is 0.5 to 0.6 grams of protein per pound of body weight. Strength athletes may require more, ranging from 0.7 to 0.8 grams per pound of body weight.
Yes, a high-protein diet that includes large amounts of red meat and saturated fat may increase the risk of heart disease and colon cancer. Additionally, people predisposed to kidney disease should be cautious as high protein intake can tax the kidneys. It is important to consult with a dietitian or a healthcare professional to determine the appropriate protein intake for your specific needs.
