Leena Watts
Protein is an essential part of a healthy diet and is one of three macronutrients, along with fats and carbohydrates. It is a building block for bones, muscles, cartilage, skin, and blood. While most people get enough protein from their diet, some may need more, including those who are highly active, trying to build muscle mass, or are older. Additionally, those with certain health conditions, such as kidney disease, may need to adjust their protein intake. It's important to note that a balanced diet with a variety of protein sources is recommended, and excessive protein intake can lead to health issues.
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What You'll Learn
People with a specific health issue
People with specific health issues may require extra protein in their diets. Protein is an essential macronutrient that plays a vital role in the growth, repair, and maintenance of muscles, bones, skin, and other tissues. It is also important for supporting cells and organs.
Those at risk of muscle mass loss may need to increase their protein intake. This includes older adults experiencing sarcopenia, a condition characterised by age-related muscle loss. Additionally, individuals with eating disorders, those on restrictive diets, or those taking weight-loss medications may not be consuming sufficient protein, leading to muscle mass loss.
People with kidney disease should be cautious about their protein intake. While chronic kidney disease patients on dialysis may require increased protein, high-protein diets can overwork the kidneys and pose additional risks for those predisposed to kidney issues.
Active individuals, especially those aiming to build muscle mass, may benefit from extra protein. However, it's important to note that exercise, particularly strength training, is crucial for muscle growth, not just increased protein intake.
It is always recommended to consult a healthcare professional or a registered dietitian to determine individual protein needs based on age, weight, activity level, and overall health. They can provide guidance on incorporating adequate protein sources into your diet, such as lean meats, dairy, fish, nuts, beans, and plant-based options like tofu and tempeh.
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Older adults
It is recommended that older adults spread their protein consumption evenly throughout the day, as they may need a larger "per-meal dose" due to less efficient protein processing. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day. However, some experts suggest that older adults consume 1 to 1.2 grams of protein per kilogram, which translates to approximately 55-65 grams per day for a 150-180 pound adult.
To increase protein intake, older adults can include protein-rich foods such as tofu, soy milk, eggs, lean poultry, and fish in their diet. Plant-based proteins are a good option, as they are naturally cholesterol-free and can add variety to meals. It is important to avoid or limit the intake of processed meats, as they are low in protein and high in saturated fats and sodium, which can increase the risk of heart disease and colorectal cancer.
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Athletes
Protein is one of the three major "macronutrients" and is essential for the human body to function. It is particularly important for growth, development, and tissue repair. While most people get enough protein from their regular diet, athletes may need to monitor their protein intake to ensure they are consuming adequate amounts to support their training and performance.
The amount of protein an athlete needs depends on various factors, including age, body composition, training status, sport, and dietary intake. For instance, the protein requirements for an endurance athlete will differ from those of a strength athlete. Some studies suggest that elite endurance athletes may require 1.46-1.8 g/kg of body mass, while strength and power athletes may benefit from higher protein intakes of 2.0 g/kg/d or more.
It is important to note that athletes should focus on getting protein from whole foods rather than supplements. Healthy sources of protein include low-fat dairy products, fish, nuts, beans, lean chicken, and turkey. Additionally, athletes should ensure they are consuming protein throughout the day, with general recommendations suggesting 15-30 g of protein per meal.
To effectively track their protein intake, athletes can use nutrition-tracking apps or seek the guidance of a licensed nutritionist who can help develop a structured diet plan tailored to their specific needs.
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Pregnant or breastfeeding people
Pregnant people should aim for about 1.52 grams of protein per kilogram of body weight per day during the late stages of pregnancy (around 36 weeks of gestation). This is higher than the recommended intake for non-pregnant individuals. This additional protein supports the growth and development of the fetus, as well as the mother's changing body.
Breastfeeding individuals also have higher protein requirements than the general population. The current recommendation for breastfeeding mothers is 1.05 grams of protein per kilogram of body weight per day. However, some studies suggest that the requirement may be even higher, ranging from 1.7 to 1.9 grams per kilogram per day. This increased protein intake helps maintain the mother's muscle mass while providing adequate nutrition to the infant through breast milk.
To meet these increased protein requirements, pregnant and breastfeeding individuals can include a variety of protein-rich foods in their diets. Lean meats, poultry, seafood, eggs, dairy, nuts, seeds, beans, peas, and whole grains are all excellent sources of protein. It is important to choose lean protein sources and avoid excessive saturated fat, which can be detrimental to cardiovascular health. Spreading protein intake throughout the day and combining it with other nutrients like fruits, vegetables, and whole grains is recommended.
It is always advisable to consult with a healthcare professional or a dietitian to determine personalized protein requirements during pregnancy and breastfeeding, as individual needs may vary.
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Those on a restrictive diet
People on a restrictive diet, diagnosed with an eating disorder, or taking weight-loss drugs tend to skip meals, which can lead to a lack of protein and muscle mass loss. If you are trying to lose weight, it is important to not skip meals. Consume a good protein source three times a day to meet your body's needs.
Protein is a building block of every human cell and is essential for growth, development, and tissue repair. It is one of the three major macronutrients, along with carbohydrates and fat. While it is crucial to consume enough protein to avoid malnutrition, it is also important to preserve muscle mass and strength as we age.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams of protein per kilogram of body weight. For example, a 165-pound person (75 kilograms) should consume 60 grams of protein per day. As people age, their protein requirements increase to maintain muscle mass and quality of life. For a 165-pound person over 40, this increases to about 75-90 grams of protein per day.
It is important to get protein from a variety of sources, such as dairy, fish, beans, nuts, vegetables, and meat. While vegetarians and vegans may have lower protein intakes, their average protein levels are generally adequate. Having some protein at every meal is recommended for preserving muscle function. Plant-based sources of protein include beans, lentils, peas, nuts, seeds, and tofu.
If you are on a restrictive diet, consult a dietitian to ensure you are getting enough protein and maintaining a balanced diet.
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Frequently asked questions
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams of protein per kilogram of body weight. However, if you are an active adult, about 10% of your calories should come from protein. If you are an athlete or trying to build muscle mass, you may need more protein. As you age, your body does not use protein as efficiently to build and maintain muscle. Therefore, older adults may need to increase their protein intake.
It is recommended to consume 15-30 grams of protein per meal. Studies show that consuming more than 40 grams of protein in one sitting does not provide additional benefits compared to the recommended amount.
Good sources of protein include meat, poultry, eggs, dairy, fish, beans, nuts, vegetables, and seafood.
