How much protein do I need?
When it comes to body composition, protein is by far the most important macronutrient. Gone are the days where protein was purely the bodybuilder’s food; its health and body composition benefits are wide-reaching. A deficiency in this nutrient will affect both your health and body composition.
Let’s talk about what protein is, the health risks associated with a protein deficiency, its benefits, where to find high protein sources and how much you need to include in your diet in order to keep your body and your health in good order.
What is protein?
Protein is one of the three main macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, also referred to as ‘energy’ and are consumed via the foods we eat. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass.
Protein is a part of every cell in the body and makes up about 15 percent of a person’s body weight. It is the building blocks of organs, muscles, skin, and hormones and is essential for tissue repair and growth. In short, protein is required in order to sustain life — yep, I think we can all concur, it’s pretty important.
What risks are associated with a low protein diet?
As we have already established, protein is a pretty big deal for the body. A protein deficiency can lead to several potential health issues:
Muscle weakness
Swelling due to fluid retention
Thin or brittle hair
Skin lesions
In adults, muscle atrophy — can lead to sarcopenia
In children, growth deficits
Hormone imbalances
Fatigue
Irritability
Propensity to infections
It’s important to note that a protein deficiency is rare in developed countries such as the UK but can happen as a result of a very restrictive diet, illness or poor nutrition knowledge. I’ve been nutrition coaching for some time now, and during this time, I’ve seen each macronutrient demonised at some point with new fitness trends and misinformation. Protein has not been exempt from demonisation — this has taken people down a dangerous road of unnecessarily restricting a macronutrient our body needs to both thrive and survive.
Potential health benefits of protein
Clearly, eating a protein-rich diet will positively impact one’s health and prevent the aforementioned health issues linked to a protein deficiency. Above and beyond this, there are many more reasons for you to pack in the protein:
Weight management. It’s been proved time and time again, through thorough research, that a diet rich in protein aids weight management. In 2015, a meta-analysis by The American Journal of Clinical Nutrition cited that there are persistent benefits of a higher-protein weight-loss diet on body weight and fat mass. This is brought on jointly by the thermic effect of protein ie it burns more calories to break down than it’s fat and carb counterparts and it is significantly more satiating — keeping you fuller for longer
Improved body composition, including post weight loss. Protein is the building blocks of muscle mass, without it, you build that body of your dreams
Optimal recovery post-workout and after injury
Improved bone strength
Lower blood pressure
Boosts immunity
I could go on and on, but instead, I’ll move onto some pretty pictures...
Protein sources
There are many protein-rich foods out there, here are just a few readily available sources for you to choose from:
How much protein should I eat?
The current international RDA for protein is a modest 0.8 grams per kg of body weight, regardless of age or sex. This is a recommended minimum amount per day in order to keep from getting sick — it is not optimised for physical activity levels or any other factors that should be taken into consideration when calculating protein needs. A 2018 Review by Nutrients Journal, found that the current recommended protein intake for ageing adults may not be sufficient for muscle mass and strength maintenance.
There are many factors to take into consideration when calculating how much protein you should consume per day — body type, muscle mass, activity level, goals, lifestyle, basal metabolic rate, to name a few.
I recommend you consume from 1.4 to 2 grams per kg of bodyweight. If you are at a healthy weight, don’t exercise often and are happy with your muscle mass then the lower end of the scale should be fine. For those of you wanting to build muscle mass, lose fat, or both, I would suggest the higher end of the scale — most of my clients sit at 1.8 grams per kg of their body weight.
There is no evidence to suggest that a high protein diet has any negative implications on health. Historically, it was believed that high levels of protein could lead to kidney issues, but a 2004 Review by The Journal of the International Society of Sports Nutrition found that for individuals with normal renal function, the risks are minimal. There was also a belief that it caused osteoporosis. However, a 2011 Review published in the Current Opinion in Lipidology found that the opposite is actually true, finding that dietary protein works synergistically with calcium to improve calcium retention and bone metabolism.
Key point round up
So, in short, Protein is a pretty big deal. We need it to have normal bodily function, to repair, to grow and to recover. It’s in every cell of our body, and protein deficiencies can have some pretty grim consequences. On the flip side, a protein-rich diet has a raft of health and body composition benefits. Eat between 1.4g and 2g per kg of bodyweight — that’ll be enough to optimise your health and to fuel your fitness ambitions. Your body will thank you tomorrow for the food choices you make today!