How much protein do I really need?

Eggs are complete sources of protein, meaning they contain all the essential amino acids!

Protein protein pRoTeIn…the hottest of topics. It’s something we need but often don’t actually get enough of! Individual protein needs truly vary depending on your goals, your height/weight/sex, activity level. BUT regardless those biometrics, we all should be prioritizing our protein.

The Dietary Guidelines for Americans recommends 1.2-1.6g of protein per kg of bodyweight, per day. And for those who are active, we’re looking at the upper end of that, or even up to 1.8-2.7 g/kg per day! For example, a 130lb person is 59kg. At 1.4g of protein per kg of body weight, they need about 83g of protein per day. Again- this is very subjective to your goals and your individual needs. If they are sedentary and work a desk job, that is likely fine. If this person runs or lifts heavy for 2 hours per day, we may want to up it, especially to fit within their calorie goal. But strictly from a functional nutrition perspective, protein has many benefits.

First of all, it keeps our blood sugar regulated. When it comes to managing hunger, cravings, even body composition, the main culprit to disaster is our blood glucose (or blood sugar). When we eat starchy foods, or foods without protein (and/or fats), our blood sugar will likely spike and then crash. This renders us more vulnerable to just want more carbs, and feel hungry all over again! Plus, if we’re seeing blood sugar spikes and crashes throughout the day, our energy will likely follow suit. Protein helps minimize the spike/crash and allow our blood sugar to be more steady, allowing us to feel more calm and energized.

Protein is crucial for muscle growth! you may already know this, but if we’re not consuming protein, especially after exercise or strength training, we’re losing out on ~potential gains~. After exercise, we remain in muscle protein breakdown state until we eat. We see muscle protein synthesis peak at 45-90 minutes post-exercise, which is why it’s most beneficial to have a quick-digesting protein shortly after a workout.

So, bottom-line: don’t skip the protein! In fact, be sure it’s part of all of your meals and snacks to help you get enough. Take a look at what you’re currently eating and how it’s making you feel, plus your exercise. Could you add more protein there?