How Much Protein Is Enough For You?

Protein is one of the three macronutrients other than carbohydrates & fats that are required by the body in sufficient quantities. 

From athletes and bodybuilders to dieters and health-conscious, high protein diets and their promises of muscle gain and improved health has interested a wide number of people.

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Proteins are composed of long chains of amino acids that form major structural components of muscles, brain, blood, skin, hair, enzymes, antibodies, transport iron, vitamins, minerals and serve various other functions.

As it performs a variety of roles, everyone needs it in the required quantities to avoid any deficiency. 

How Much Protein Do You Need? 

Unlike carbohydrates and fat, the body doesn’t store excess protein, so we have to take it daily from food, whatever extra is consumed throughout the day, is used for energy or gets stored as fat. 

A 2017 survey (1) shows that 73% of Indians are deficient in protein while above 90% are unaware of the daily requirement of protein.

For the general population, the Recommended Dietary Allowance (RDA) states that you need 0.8 grams of protein for every kilogram of body weight. 

So, a 70 kg person would need 70×0.8 = 56 grams of protein a day. 

This is the minimum requirement to prevent deficiency and nitrogen balance as protein serves various functions to keep your immune system strong, transport and store nutrients, and can act as an energy source if needed. 

Not meeting your daily protein requirements can increase the severity of infections, bone fractures, and stunted growth in children over time. This requirement increases for people engaged in any form of physical activity. They require more protein than those who live a sedentary lifestyle.  

Any form of physical activity including resistance training and cardiovascular exercises induces muscular damage.

Protein is thus required to repair, preserve and rebuild those muscles. 

Studies have shown that there is a higher need for athletes, regardless of their sport. The joint American College of Sports Medicine and Academy of Nutrition and Dietetics position statement calls for 1.2 to 1.7 g/kg for strength athletes and 1.2 to 1.4 g/kg for endurance athletes. 

A lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism.

Check Your Protein Intake According To Your Physical Activity Level

For example – a person who weighs 60 kgs falling in the category of moderately active lifestyle would need (60 x 1.4) 84g of protein every day. 

Some Best Sources Of Protein

Some easy food sources of protein to get started and meet your protein requirements –

• Milk and milk products
• Lentils
• Soy products
• Peanuts
• Almonds
• Quinoa
• Eggs
• Meat
• Protein supplements, etc.

Is Consuming Extra Protein Is Good?

Research also indicates that eating more protein than needed is unlikely to show any further muscle gains because the body has little capacity to store protein.

Excess protein in diet just gets excreted or converted to glucose or Fat depending upon the body’s current needs as stated above.  

Excessive protein consumption ((more than 2g/kg), whether from food sources or supplements, may cause dehydration, as well as negatively impact the kidneys and bones(2). 

So, there is a high need for protein consumption to be at optimum levels.