Protein how much do you actually need?

How much protein do we actually need for optimal health? Optimal being the key word here as it will vary for everyone and their specific requirements. According to growing research, this is actually more than what has been recommended in the past.

What is protein?

Protein is one of the building blocks or foundation macronutrients that our bodies use, along with fats and carbohydrates. When you hear people talk about 'counting macros,' protein is one of those. Protein is made up of smaller molecules called amino acids. Our bodies can produce some amino acids, while others we need to get from the protein foods we eat.

There is solid evidence emerging in recent years behind why many of us might benefit from foods with a protein boost or consuming a higher protein diet.  

What does protein do?

One of protein's main roles in the body is growth and repair. It helps in the formation of muscles, hair, nails, skin, and organs. If the body is under extra demand—if you're an athlete, a growing teenager, pregnant or breastfeeding, or if you are sick or injured—you might need more protein to keep that growth and repair going.

If we don't eat enough protein, we might have lower immunity, mood and concentration issues, feel weak or hungry, and we could lose muscle mass, especially as we get older.

Protein also gives us a feeling of satiety: we feel fuller for longer and satisfied when we eat it. There is a theory known as protein leverage that we are wired to seek out a certain amount of protein from our food, and we will keep eating until we hit that point, no matter the calories. Foods higher in protein play an important role in regulating our appetite.

Why do we need it?

As we age—from our 30s onward, in fact—we start to gradually lose our muscle mass. This is accelerated in women at perimenopause and beyond, but it's also a natural part of ageing for all genders.

We need to keep our protein intake up to help us maintain that muscle, which protects our bones, too. As we get older, we become less efficient at using the protein we're eating, so we might need to consume a bit more to give ourselves the best chance of making the most of it.

Holding on to our muscle is important because there's evidence to show it helps with long-term health and can even impact longevity. Lower muscle mass is associated with higher rates of metabolic syndrome and heart disease, and having more muscle is associated with a lower risk of death from any cause. Being strong and able to move well also means we can stay active and independent as we get older.

How much protein is enough?

That depends on your age, gender, and activity levels. There are official guidelines for protein in New Zealand that set recommended daily intakes. These are in line with those in other countries.

However, there is growing evidence that these are set far too low for optimal health, especially for women.

It is said that the official reference range for women came from sedentary old men. The thinking behind that is that older men and younger women have about the same amount of muscle mass, but the muscle quality is different.

Women need far more than the 0.75g - 0.94g of protein per kilo of body weight officially recommended. It is suggested that protein levels should ideally be between 1.6g and 2.2g of protein per kilo, with the amount increasing as we get older and through to post-menopause. For a 70kg woman, for example, that would be between 112 and 154 grams of protein a day.

For men, official recommendations are for between 0.84g and 1.07g per kilo—again, increasing as we get older—but here again, nutrition experts often recommend higher levels. Around 1.6g per kilo seems to be a good base level to aim for, with more if you're doing a lot of exercise.

How do I get enough protein?

Those recommendations might seem high, but it's possible to get enough protein from our food if we're focusing on spreading it out throughout the day. 

We want to be aiming for 30-50g of protein per meal and then maybe topping up with a high-protein snack or even a protein shake throughout the day.

This doesn't have to be meat; it could be eggs, dairy, nuts, seeds, or legumes. Even some vegetables are quite high in protein. If you build or plan your meals around the protein source first, it makes hitting those protein goals a lot easier.

Can you have too much protein?

It has been believed that eating high levels of protein could put pressure on the kidneys and cause problems. However, the body of evidence now shows that in healthy people, there's no risk of this happening. If you have existing kidney issues or kidney disease, though, it's a different story: your protein intake needs to be carefully monitored, so take your advice from your medical professional.

So in summary, increase that protein intake, plan out those meals, and include some form of exercise or resistance training in your day.

Meliora means “In or for the pursuit of better.” So let's start taking care of ourselves and do something today that future you will thank you for.