Protein is an essential part of any diet, but you may be wondering “how much protein do I need to eat?” or may be concerned about whether you’re eating too much protein. There are lots of questions surrounding protein, especially since the motivation behind eating protein varies from person to person. Many of the most common questions are centered around how much protein to eat in a day, how much protein to eat for weight loss, how much protein to eat for muscle gain, and how much protein is too much protein.
Everywhere you look, there’s another product marketed to help you get more protein in your diet, from powders and shakes to bars, chips, and even water. There seems to be so much push to follow a high protein diet, but it’s helpful to know whether there’s a point where more protein is not only not beneficial, but possibly even harmful to your body. Or whether you’re just wasting your time, money, and effort trying to eat more protein than your body can process.
Here are answers to some common questions about how much protein to eat to provide some clarification on the topic.
What does protein do for your body?
Protein helps build and repair muscle, keeps you feeling full, and may help you reach or maintain a healthy weight. It also assists your body in making enzymes that power chemical reactions, neurotransmitters that affect mood and brain function, hormones like insulin and growth hormone, antibodies that support your immune system, and collagen and keratin that build your skin, hair, and organs.
How much protein do you need?
The current consensus is that most people need about 0.6 to 0.8 grams of protein per pound of ideal body weight. So if you should weigh 150 pounds, based on your height, age, sex, body frame, and muscle mass (even if you currently weigh more or less), that’s about 90 to 120 grams of protein per day. If you’re very active, older, or recovering from an illness or injury, you might need a little more protein each day (but not much more).
How much protein is too much protein?
A little extra protein once in a while is no big deal. But many experts suggest that anything over 2 grams of protein per pound of body weight is pushing it. That’s about 300 grams a day for someone who weighs 150 pounds. Unless you’re a bodybuilder or an elite athlete, you don’t need anywhere near that much protein. But the good news is that most people won’t eat too much protein unless they’re making a very conscious decision to eat lots and lots of protein – and that’s hard to do unless you’re consuming a high volume of food or are using protein supplements, like powders, bars, or shakes to up your protein consumption considerably.
What happens if you consume too much protein?
Your body doesn’t store extra protein. So when you consume more protein than you need, your kidneys have to work harder to get rid of the extra. Doing so regularly can cause problems, especially if your kidneys aren’t in great shape to begin with. Too much protein might also cause dehydration if you’re not drinking enough water, as your kidneys get rid of the waste. But these issues typically only happen if you’re consuming a lot of extra protein regularly, not just eating a little more than the recommended average protein intake.
Are there other drawbacks to eating a lot of protein?
Another concern sometimes cited about eating a lot of protein is that it might cause you to not eat enough other foods that supply important nutrients, such as fiber, vitamins, and minerals. Even though your body needs protein, it also needs the nutrients in complex carbohydrates like fruits, vegetables, and whole grains, as well as healthy fats. But keep in mind that 100 grams of protein is only 400 calories. So even if you eat slightly more than average amounts of protein, there’s still plenty of room in your diet to consume other healthy foods to round out your nutritional intake.
What’s the best way to eat enough protein?
It’s best to get most of your protein from whole foods like meat, poultry, fish, eggs, legumes, tofu, and dairy. Using protein powders, shakes, bars, or other convenience foods is okay once in a while, but it shouldn’t be your main source of protein. Many of these foods are heavily processed and contain a list of ingredients you can’t pronounce. Instead, it’s best to focus on healthy high protein recipes that are made from real food.
Does it matter what types of protein-rich foods you eat?
Even if you stick to real food, the source of your protein matters. If you eat mostly lean protein, such as fish, skinless chicken, or lentils, you’re getting protein without much unhealthy fat. But if your main sources of protein are things like fatty cuts of beef or processed meats such as bacon, sausage, or salami, you may be consuming a lot of saturated fat and unwanted ingredients that can increase health risks.
Where can I find high protein recipes that are healthy and delicious?
If you’re trying to get more protein in your diet, skip the supplements and enjoy some of these healthy, filling, and easy-to-make recipes:
