First things first, what is protein?
Protein is a macronutrient. All calories come from the 4 macro nutrients, which are:
- Protein
- Carbohydrates
- Fats
- and technically, alcohol is a stand in 4th[i]
Vitamins, minerals, sodium etc are micro-nutrients and do not contain calories.
Each macronutrient yields a certain number of calories
- 1 gram of protein yields 4 calories
- 1 gram of carbohydrate yields 4 calories
- 1 gram of fat yields 9 calories
- 1 gram of alcohol yields 7 calories (yikes!)
What is protein used for in the body? Why do I need it?
- building and repair of body tissues and structures
- helps build muscle/ prevent muscle loss if you are in a calorie deficit
- synthesis of hormones, enzymes & regulatory peptides
- can be used for energy if calories or carbohydrates are insufficient in the diet
- aids in satiety (helps you fell full for longer) à 1 gram of protein yields 4 calories
- Protein requires more energy than other macros for your body to digest, thus effectively burning more calories gram for gram through the digestion process
What is the difference between complete proteins and incomplete proteins?
- Complete protein: a food source that supplies all off the essential amino acids in appropriate ratios
- Incomplete protein: a food source that is low or lacking in one or more essential amino acid
- It’s important to make sure you combine the types of protein you eat so that you are getting all the essential amino acids your body needs.
Examples of Complete Protein Sources:
- Whole egg
- Milk & milk products
- Meat
- Poultry
- Fish
- Rice & beans
- Peanut butter on whole-wheat bread
- Sunflower seeds & peanuts
- Yogurt & granola
- Oatmeal & milk
- Lentils & bread
- Tortillas with beans / bean burritos
- Macaroni & cheese
- Hummus (chickpeas & sesame paste) with bread
- Bean soup with whole-grain crackers
How much protein should you eat daily?
It depends on your activity level and your goals. Are you trying to lose weight, gain muscle or maintain your current body composition? What is your overall calorie intake goal? How often do you work out? All of these factors are going to affect how much protein you need to eat. People who have sedentary jobs are going to have different protein needs than professional athletes.
It also depends on your weight, body fat% and goals – I have seen recommendations as low as 0.4g per pound of lean body mass (per day) and as high as 2g per pound of lean body mass. (Lean body mass is your total bodyweight minus your fat. For example, if you weigh 200 pounds and are 20% body fat, your lean body mass is 160 pounds. Therefore0.5g of protein per pound of lean body mass = 80g of protein per day)
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg (0.4 per lb) of body weight per day. This is the minimum amount of protein you need per day to meet your basic nutritional needs. The Food and Nutrition Board of the Institutes of Medicine (IOM) recommends a range of 1.2 to 1.8 g/kg body weight for protein depending on the level of physical activity. The Acceptable macronutrient Distribution Range for protein intake for an adult is 10% to 35% of total caloric intake.[ii]
Recommended Protein intake according to activity level : [iii]
- Sedentary Adult – 0.4g/lb (0.8g /kg) of bodyweight per day
- Endurance Athletes – 0.5-0.6g/lb (1.2-1.4g/kg) of bodyweight per day
- Strength Athletes – 0.5-0.8g/lb (1.2-1.7g/kg)of bodyweight per day
It is possible to have too much of a good thing, chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided.[iv]
How much protein do I need if I’m trying to build muscle?
In theory, an athlete would have to ingest an extra 14 grams of protein per day, although most experts believe the single most important factor in gaining lean mass (with resistance training) is consuming adequate calories. 
Therefore, consume an additional 200-400 calories per day (1.5-2.5 calories per pound per day) above maintenance requirements in addition to consuming a little extra protein (approx. 2 ounces of lean meat). [v]
Do I need to take Protein Supplements?
In short, no you do not need supplements. However they may be useful to:
- Quickly get amino acids into the blood before & after weight training
- Can replace whole-food proteins for weight loss
- If whole-food proteins are not available
Conclusion
The amount of protein you need to eat per day largely depends on you lean body mass, your activity level and your goals!
If you want specific target numbers for yourself or a specific meal plan, you should consult a registered dietitian as it is within only their scope of practice to give you those medical recommendations. You can email me and I would be glad to put you in touch with one!
Let me know in the comments below if you have any other questions about protein!
References
[i] NASM Essentials of Person Fitness Training, Sixth Edition
[ii] Manore, Melinda M. PhD, RD Exercise and the Institute of Medicine Recommendations for Nutrition, Current Sports Medicine Reports: August 2005 – Volume 4 – Issue 4 – p 193-198 doi: 10.1097/01.CSMR.0000306206.72186.00
[iii] Rodriguez NR, DiMarco NM, Langley S, et al. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association. 2009 Mar;109(3):509-527. DOI: 10.1016/j.jada.2009.01.005.
[iv] Wu, Guoyao. (2016). Dietary protein intake and human health. Food Funct.. 7. 10.1039/C5FO01530H.
[v] Ziegenfuss TN, Landis J, Protein In: Antonio J, Kalman D, Stout J, Greenwood M, Willoughby D, Haff G, eds. Essentials of Sports Nutrition and Supplements. Totowa NJ: Humana Press; 2008:251-266
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