How Much Protein Do I Need?

“You need to eat more protein.” is a common phrase we all hear. What exactly is more, and how do you know if that applies to you? If you have questions about protein and feel frustrated with the conflicting information online, then this article is for you.

First, let's dive in and talk about protein and its role in the body. The major functions of protein include growth, digestion, energy production, blood clotting, muscle contraction, immune function, and cell signaling. Protein is the building block of the body; it plays a massive role in helping many organs and tissues function at their best. Protein is used to help make certain enzymes that enable your body to break down fats and carbohydrates. There is no secret that protein is a powerful nutrient that majority of people would benefit from having more of.

Protein in its simplest form is broken down into amino acids. Amino acids are a crucial currency in the body. There are 20 main amino acids that are commonly found in protein, out of those twenty, 11 can be made in the body. These 11 are called nonessential amino acids. Essential amino acids are the other 9 amino acids; the body can’t produce these amino acids, so they must come from the diet. Your body is in a constant state of breaking down and rebuilding. If you eat less protein than your body needs, muscles can atrophy, also known as getting smaller. If you eat more protein than your body needs, your muscles can hypertrophy, which is just a fancy way of saying they get bigger. If you eat just enough protein, your body will maintain.

Figuring out our protein needs depends on two factors.

1)      How active are you?

2)      What type of activity do you do, and what is the amount of training volume?

There is no one-size-fits-all approach for protein, but here are some guidelines. If you are someone who isn't active, the guidelines are 0.8g of protein per kg of body weight. If you are someone who is an avid gym-goer or athlete, those protein needs change. The higher the intensity and volume of training, the more protein the body needs. Anyone over the age of 40 needs more protein. If you are recovering from an injury, that will also increase your protein needs. Also, if you are a plant-based athlete, you will need slightly more protein (roughly 10g).

The type of activity and duration also determine how much protein your body needs. Endurance athletes need more protein than the average person but less than a strength-based athlete. If you engage in both endurance-based and strength-based activity, you will need more protein than an endurance-based athlete. How frequently you train and the duration of training affect protein needs. Low training volume often consists of exercising 2–3 days a week at a low-to-moderate intensity. Moderate training volume often consists of 5–7 days a week at a moderate intensity. High training volume consists of 5–7 days a week at a high intensity, or multiple workouts per day at a moderate intensity.

(Team sports would be a combo of strength and endurance training)

Tarnopolsky, M. (2004). Protein requirements for endurance athletes. Nutrition, 20(7-8), 662–668. https://doi.org/10.1016/j.nut.2004.04.008

Pencharz, P., Jahoor, F., Kurpad, A., Michaelsen, K. F., Slater, C., Tomé, D., & Weisell, R. (2014). Current issues in determining dietary protein and amino-acid requirements. European Journal of Clinical Nutrition, 68(3), 285–286. https://doi.org/10.1038/ejcn.2013.297