Protein is an essential component of a healthy diet. While we often associate this macronutrient with building muscle, it’s actually key to every part of our bodies, from skin and hair to digestive health and hormone production. But just how much protein do we need to eat?
We’ve partnered with Optimum Nutrition to explore this question – because the answer is not entirely straightforward. Much as we’d like to give you a simple amount of protein to aim for every day, there are different circumstances to take into account.
“Your daily protein needs are not one-size-fits-all,” says Dr Mark Evans, nutritionist at Optimum Nutrition. “They vary based on several factors, including your age, gender, weight, and activity level.”
We’ll help you work out exactly how much protein you need to suit your individual lifestyle.
How do I calculate how much protein I need?
“If you have a mostly sedentary lifestyle, with little or no exercise, your protein requirements will be lower,” says Dr Evans. “However, don’t neglect protein entirely, as it’s still essential for overall health. Aim for around 0.8g of protein per kilogram of body weight.”
The easy way to think about it is the more activity you do, the more protein you need.
“For those engaging in light to moderate exercise, such as daily walks or casual workouts, you’ll want to target about 1-1.2 g of protein per kilogram of body weight,” says Dr Evans. “This level of protein intake helps with muscle repair and maintaining general health.”
If you’re doing strength or resistance training, you may well have higher protein requirements.
“Aim for between 1.6-2.2 g of protein per kilogram of body weight,” says Dr Evans. “Protein becomes crucial for muscle repair and growth in this scenario.”
If you’re any kind of endurance athlete, whether a marathon runner or long-distance cyclist, you may also have higher than average daily protein requirements.
“Shoot for 1.6 grams of protein per kilogram of body weight,” says Dr Evans “Protein helps in muscle repair and may also provide the body with energy during very prolonged activities.”
If you’re unsure about how much protein you need per day, check out the the Optimum Nutrition Protein Calculator to discover your ideal protein number and how to achieve it.
What are the best sources of protein?
Now, let’s establish where you’ll be getting your protein from. For many years, meat was touted as the best source of protein, but nowadays there’s more understanding of plant-based protein and how that can meet our nutritional needs.
“You can get enough protein from plants to support muscle building, but it’s worth noting that plant-based foods typically contain lower protein content per serving compared to animal products, says Dr Evans.
“This means you may need to consume more plant-based protein sources, especially if you’re following a vegan diet, to meet your daily protein goals. Incorporate a variety of legumes, grains, nuts, and seeds to ensure a well-rounded amino acid profile.”
If you have high protein requirements, you could also explore supplements. “Consider using a high-quality vegan protein supplement like Optimum Nutrition’s Gold Standard 100% Plant Protein,” says Dr Evans. “This supplement, made from a blend of rice and pea protein, offers a complete amino acid profile.”
When should I eat protein?
Dr Evans recommends spreading your protein intake evenly throughout the day, which probably means a protein source with each meal and snack you consume.
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