How Much Protein Do You Need? Is There a One-Size-Fits-All rule?

Protein is one of the most important nutrients for our body. It helps build and repair tissues, produce enzymes and hormones, and is essential for maintaining healthy muscles and bones. However, a common question people ask is: How much protein do we really need each day?

The amount of protein you need varies depending on age, gender, weight, and physical activity level. According to the World Health Organization (WHO) and other health bodies, a general recommendation for healthy adults is 0.8g of protein per kilogram of body weight. Keep in mind that this number can change based on factors like being an athlete, pregnant, or breastfeeding.

What happens if you consume too much or too little protein?

While protein is crucial, consuming too much doesn’t necessarily mean it's better. It could even have negative effects, such as putting extra strain on the kidneys or causing imbalances in other nutrients if the diet isn’t well-balanced.

On the other hand, not getting enough protein can lead to muscle loss, issues with skin, hair, and nails, and even a weakened immune system.

If you exercise regularly, such as doing resistance training or high-intensity sports, your body needs more protein to repair and build the muscles damaged during exercise. In this case, recommendations increase to 1.2-2g of protein per kilogram of body weight.

Protein Sources: Beyond Meat

When we think of protein, meat often comes to mind first, but protein can come from other equally valuable sources. Animal products like eggs, fish, and dairy are great options. However, if you follow a vegetarian or vegan diet, you can get protein from sources like legumes, nuts, seeds, tofu, and soy products.

Some plant-based sources rich in protein include:

• Lentils: about 18g of protein per 200g cooked.
• Chickpeas: around 15g per 200g cooked.
• Tofu: about 10g of protein per 100g.
• Quinoa: not only is it rich in protein (approximately 8g per cup), but it’s also a complete protein.

It’s important to combine different plant-based protein sources to get all the essential amino acids, as most plant proteins don’t have all the components on their own.

When is the best time to consume protein?

Spreading protein intake throughout the day is ideal for maximizing its benefits and helping the body optimize muscle protein synthesis. Trying to include a protein source in each meal can be useful to ensure that the body has constant access to this essential nutrient. This is especially important if you exercise, as it's recommended to consume protein shortly after a workout to optimize muscle recovery.

Some ideas for high-protein meals

These combinations will help you meet your daily protein needs:

Breakfast

1. Egg White Omelet with Spinach and Avocado:
   • Protein: Egg whites (about 6) provide around 18-20g of protein. Add spinach for more fiber and vitamins, and avocado for healthy fats.
2. Greek Yogurt with Berries and Nuts:
   • Protein: Greek yogurt offers 10-15g per 200g. Nuts: Almonds or walnuts add healthy fats and some extra protein.
3. Protein Smoothie with Oats and Banana:
   • Protein: Use 1 scoop of protein powder (about 20g) along with oats for slow-digesting carbs and a banana for potassium and flavor.

Lunch

1. Grilled Chicken Breast with Quinoa and Roasted Vegetables:
   • Protein: Chicken breast (200g) provides around 40-45g of protein.
   • Quinoa: 1 cup cooked adds about 8g of protein and is a complete source of essential amino acids.
   • Vegetables: Broccoli, bell peppers, or asparagus for extra fiber and nutrients.
2. Baked Salmon with Steamed Potatoes and Lentil Salad:
   • Protein: A 150g salmon fillet provides about 30g of high-quality protein.
   • Lentils: Add 100g of cooked lentils (about 9g of protein) as a fiber and iron-rich side.
3. Stir-Fried Tofu with Brown Rice and Broccoli:
   • Protein: Tofu is an excellent plant-based protein source. About 150g provides 15-20g.
   • Brown Rice: Though lower in protein (about 5g per cup cooked), it offers a good balance of complex carbs and fiber.

Dinner

1. Tuna Salad with Chickpeas and Spinach:
   • Protein: Canned tuna (about 100g) contains around 25g of protein.
   • Chickpeas: Add 100g of cooked chickpeas for another 7-8g of protein.
   • Fresh Spinach: High in iron and low in calories, it complements the meal perfectly.
2. Lean Beef Steak with Cauliflower Mash:
   • Protein: A 15 g beef steak can provide about 30g of protein.
   • Cauliflower: Low in carbs and excellent as a potato mash substitute, it offers fiber and vitamins.
3. Scrambled Eggs with Mushrooms and Turkey Slices:
   • Protein: 3 eggs provide about 18-20g of protein.
   • Turkey: Add 50g of lean turkey for another 10-12g of protein.

High-Protein Snacks

• Protein shakes with milk or water.
• Hummus with carrot or celery sticks: A perfect combination of plant-based proteins.
• Cottage cheese or ricotta with fruit: Low in fat and high in protein, with approximately 15g of protein per 200g.

These tips don’t mean you need to completely overhaul your lifestyle, but following a protein-rich eating routine will make you feel better. Just try to understand what we’ve explained and choose the best nutrition for your body. Listen to it and make sure you consume an appropriate amount that fits your lifestyle, opting for a variety of protein sources to maintain a balanced diet.