Protein is often referred to as the building blocks of life and is a crucial nutrient that plays a fundamental role in supporting our overall health and well-being. From muscle repair and growth to hormone production and immune function, protein is essential. In this blog, we will explore how much protein we need and why it is an integral part of a healthy diet.
How Much Protein Do We Need?
The recommended daily protein intake varies based on factors such as age, sex, activity level, and overall health. Whilst the government guidelines promote 0.8 grams per kilogram (g/kg) of body weight for the average individual, research has shown that more is needed to achieve optimal health. Most research suggests 1.2-1.6 g/kg of body weight for the average individual. For example, the average male training 3-5 times per week, weighing 80kg would need to consume 96 – 128g per day. This number may increase if you are in a severe calorie deficit or are training in excess amounts. Why Do We Need Protein?
- Muscle repair and growth, especially after intense physical activity
- Hormone production and regulation
- Maintaining a robust immune system and producing antibodies to prevent you from sickness
- Tissue maintenance, including skin, hair, nails, and organs.
- Satiety and weight management, promoting feelings of fullness and preventing overeating.
Sources of Protein
Protein can be obtained from both animal and plant-based sources. Animal sources, such as meat, poultry, fish, eggs, and dairy products, are considered complete proteins as they provide all essential amino acids.
Plant-based sources like legumes, tofu, tempeh, nuts, seeds, and grains also offer protein, but often lack some essential amino acids. Combining different plant-based protein sources throughout the day can ensure a complete amino acid profile.