Protein requirements
Your goals, activity levels and body size affect how much protein you need. It is essential to understand the different types of protein and how they relate to your requirements.
According to Kris Gunnars BSc at Healthline, the DRI (dietary reference intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. The DRI equates to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. (1)
The protein content of foods varies. The overall quality of the protein is also variable.
Protein sources and quantity per 100g
- Soya Mince = 52g
- Tofu = 8g
- Roast Beef = 28g
Healthy foods high in protein include meat, fish, dairy products, nuts and beans. - Sunflower Seeds = 26g
- Quinoa = 12-15g
- Pumpkin Seeds = 24-25g
- Cashews = 18g
- Rice = 7g
- Red Lentils = 24g
- Peanuts = 26g
- Roast Chicken = 25g
- Cheddar Cheese = 25g
- Fish Cod Fillets = 21g
- Quorn = 14g
Other sources include
- 1 medium-sized egg = 6g
- 1 pint/568ml of milk = 19g
- 1 pint / 568ml plain soya milk = 17g
Activity levels and protein requirements
Generally speaking, active people need more protein as protein provides energy, is expelled in urine, and is necessary to help repair muscles. You also need protein to help maintain lean body mass.
Someone training to increase muscle mass and strength should consume around 1.5 grams of protein daily per kg of body weight. The simplest way to calculate the protein you need in grams is to multiple your body weight in kg by 1.5.
There are numerous protein sources available, so you should be able to get the protein you need irrespective of your dietary preferences. Some plant sources of protein, including soy and peanuts, have more protein than some animal sources.
Vegan athletes should be able to get all the protein they need. Quinoa and soya beans are two complete plant sources of protein. That said, most non-animal proteins do not contain all eight of the essential amino acids and are not absorbed and digested properly.
To make sure they get the protein they need, they should combine different food groups. For example, the amino acids missing from grains like rice and wheat are present in lentils and other legumes.
According to Daniel Pendick, the former executive editor of Harvard Men’s Health Watch, if you consume more protein, you should eat less non-protein foods to keep your daily calorie intake steady. (2)
Can too much protein harm you?
There are no significant studies that link high protein intake to kidney disease in healthy people. Consuming excess protein forces your kidneys to work harder and can be problematic for individuals with medical conditions.
The healthiest diet is a varied one that contains a balance of nutrients. Women need about 46 grams of protein per day, while men need about 56 grams. Most Americans consume more protein than they need, according to the Centers for Disease Control and Prevention. (3)
Resources:
- https://www.healthline.com/nutrition/how-much-protein-per-day
- https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
- https://www.livestrong.com/article/517469-does-eating-too-much-protein-affect-your-kidneys/
