Protein has moved from meat, beans and whole grains to drinks, chips and even water. Protein-fortified foods are everywhere, promoted for weight loss, weight gain, strength and longevity.
But what does the science say about protein? While more protein can feel like a quick, easy solution to complicated health concerns, there’s science and there’s marketing. Nutrition is a science.
Here’s what to know about protein, how much we need, weight loss and health.
Role of protein in our body
Protein is made of amino acids, which are used across the body — for muscle, for bone, for skin and for hair. We need a steady supply distributed throughout the day for cell growth and repair.
Its building blocks are used for blood clotting, bone health, in the immune system, and to support wound healing and tissue growth and repair. We need protein in building and contracting muscle and in fluid regulation within the body.
How much protein do we need
For a healthy person, the recommendation is a minimum of 0.8 grams of protein per kilogram of body weight per day. That’s about 0.4 grams per pound of body weight. If someone weighs 150 pounds, multiple 150 x 0.4 = 60 grams of protein a day. That translates to about 250 grams or about half a pound of cooked chicken per day, which contains about 65-70 grams of protein.
Research does suggest that 1.2 grams to 1.6 grams is more optimal. Some people — older adults, cancer patients, people who’ve had gastric bypass surgery and people on dialysis — may need more to help maintain muscle mass.
Online influencers often promote 1 g per pound of body weight —or 2.2 grams per kilogram per day to maintain and build muscle. This amount may fit for athletes and those who are working out vigorously to increase muscle, but for most people, dietitians, including sports dietitians say 1.2 to 1.6 grams per kilogram of body is enough.
Research has not found any benefit to getting protein above the 1.6 grams per kilogram of body weight a day according to an article in Scientific American.
Can you get too much protein?
For most people, probably not, but the extra protein is not providing any benefit. If your goal is weight loss, the additional calories may work against your plan.
For those with kidney disease, yes. People with chronic kidney disease (CKD) must watch their protein intake carefully and should not increase intake without talking to their doctor.
Protein and weight loss
When we lose weight, we don’t just lose fat, we lose muscle mass also. Increasing protein intake while decreasing calories can help minimize muscle loss. Research has found that increasing protein intake to at least 1.2 grams per kilogram can help minimize muscle loss while losing weight. It’s good practice to work with a dietitian to help customize a meal plan when losing weight.
Protein has made its way into many foods, but the purported benefits of many of these foods are marketing and advertising. A protein chip is still a chip and a snack that should be eaten in moderation. The focus should still be on whole, lower-processed foods that are a part of a balanced and varied diet.
