How Much Protein Do I Need?

We all know that you shouldn't give a hamster the same amount of protein as an elephant, and apart from that, the hamster would probably never be able to fit into its tiny coconut home anymore, it's definitely not healthy either. That's why it won't surprise you that more or less The same may apply to human protein intake. However, most of us are still unclear about how much protein we actually need.

In this article we will tell you more about:

1. The importance of protein.
2. The amount that is necessary for good general health.
3. Good sources of protein.
4. What happens if you eat too much protein?
5. How you could benefit from more protein.

Anyway, grab a sip of your protein-rich Plenny Shake and let’s get started!

 

1. The importance of protein

Protein is essential for good health. It is so important that it is even visible in the name. Protein comes from the Greek protos, meaning “first”; this reflects the high-level status of protein in human nutrition [1]. Protein is a macronutrient, along with fats and carbohydrates. This means that you need relatively large amounts of it in your diet for growth, energy, and health. Protein is different from the other macronutrients because the body does not store protein and therefore has no reserves when it needs a new supply. However, this does not mean that the solution is to eat protein all day long, because once protein needs are met, any extra is either used for energy or stored as fat [2].

In general, protein can be found in every cell of our body and is needed to put meat on our bones, build and repair tissues, and to produce hair, blood, antibodies, enzymes, and more. Also, your nails, which come in handy when you peel off those pesky stickers from apples, are made mostly of protein [3]. If you want to learn more about protein, read our article: introduction to macronutrients.

  

2. So, the more protein, the better?

No, not really. Our bodies are continually breaking down, repairing and rebuilding their own tissue. During periods of illness or increased physical activity, more protein is needed for recovery. But if you were to describe yourself as a “Netflix-Binging-Couch-Potato” on your online dating profiles, the recommended daily protein intake for your body weight is probably sufficient.

 

How much is needed?

The recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This is the amount of a nutrient you need to meet your basic nutritional needs. That is, it’s the minimum amount you need to not get sick, not the specific amount you’re supposed to eat every day [1]. To find out your daily protein intake, you can use this online protein calculator. According to a 2019 study comparing the satiating effect of two protein diets in resistance-trained individuals during short-term energy deficit, 1.8 g/kg/d is a good target protein intake for many people for maximum satiety [4,5].

 

Today, most public health organizations have shifted their focus from concentrating on specific amounts of daily protein, fat, and carbohydrates to the importance of eating healthier protein-rich foods. The key thing to mention is that “more protein” doesn’t necessarily mean “eat more meat or dairy” either [1]. These products provide high-quality protein, but plants do, too! Think soy, whole grains, legumes, and vegetables. The added bonus of these plants is that they are less resource-intensive, aka a more sustainable protein alternative. For example, did you know that 91% of deforestation is caused by lifespan? Not cool [6]. So before you start stepping up your protein intake game with meat, consider soy as a great source!


Also, before you increase protein, it's important to consider the so-called protein "package" — the fats, carbohydrates, vitamins, minerals and other nutrients that always come along with protein. Dietitian Kathy McManus, chair of the Department of Nutrition at Harvard-affiliated Brigham, says, "It's important to aim for protein sources that are high in many nutrients but low in saturated fat."

 

What happens if you eat too much protein?

It is possible to eat too much protein, but the exact numbers on the actual damage remain unclear and are likely to vary between individuals. At the end of the day, there hasn’t been any clear evidence that eating too much protein can cause harm in healthy people. There has been one 2016 study that investigated the effect of a high protein diet over a one-year period in healthy, strength-trained men. This study showed that eating around 1.4 grams per pound of body weight (3 grams per kg) every day for a year had no adverse health effects [8]. Another study found that even consuming 5.5 times the recommended daily allowance of protein had no effect on body composition in healthy individuals [9].

 

However, some researchers suggest that too much protein may be harmful to people, especially those with kidney disease. There has been some evidence that extra protein makes the kidneys work harder, which may increase the risk of kidney stones [8,11].

When the body does not use the extra protein efficiently, it can place a metabolic burden on the bones, kidneys, and liver. According to this study, it could therefore also cause nausea, cramps, headaches, fatigue, and bloating in healthy people [12]. However, further research with large randomized controlled studies is needed to draw definitive conclusions.

 

3. Can I benefit from more protein?

The first questions you'll need to ask yourself are: Am I an extreme athlete? Am I recovering from an injury or surgery? Or am I 60 years old or older? If the answers to all of these questions are "no"? Well, then you probably don't need extra protein. Did you answer "yes" to any of the questions? Read on!

 

Sportsmen

If you are in an anabolic state or building muscle, or if you are an endurance athlete who is training for a marathon 6 days a week, a little extra protein can give you a little extra to repair and rebuild muscle. Extreme athletes use protein primarily to repair and rebuild muscle that is broken down during exercise. Protein also helps to optimize carbohydrate storage in the form of glycogen. It can give athletes the edge they need for faster recovery [13].

If you exercise moderately for 150 minutes a week, as recommended by the Centers for Disease Control and Prevention, or you don't exercise at all (we won't judge out loud, anyway), you're probably not an extreme athlete [14].

 

Older people and people recovering from an injury

Starting at age 60, muscles really start to deteriorate, according to Kathryn Starr, an aging researcher at Duke University School of Medicine. “As we age, the body’s ability to break down protein also decreases, which is why older people’s protein needs actually increase [15,16].” During a surgical procedure or in the event of an injury, your muscles are potentially damaged or manipulated. These muscles need to be repaired by the body again. In this case, your body can benefit from some extra protein, because the amino acids in protein repair muscle damage by regenerating tissue and speeding up wound healing [17].

 

4. What are good sources of protein?

Still in the game for increasing your protein intake? According to the USDA National Nutrition Database, the following foods are good sources of plant-based protein [18].

Food product	Amount of protein per 100 g
Baked beans, boiled	6g
Boiled lentils	9g
Oatmeal	14g
Flax seeds	18g
Walnuts	20g
Soy or soy products (beans, tofu, tempeh)	36g
Hemp seeds	33.2g
Spirulina (algae)	57g

5. Protein and Jimmy Joy

Protein? Jimmy Joy has you covered. All of our products contain 20 grams of protein per serving, all nine essential amino acids your body needs, ensuring your body receives the recommended daily intake set by the World Health Organization , the European Food Safety Authority.

The Plenny Shake Active has 27 grams of plant-based protein per 400 kcal meal!

Sources:

1. D. Pendick (2015). How much do you really need?
2. K. Wempen (2017). Are you getting a lot?
3. M. Lonnie (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Aging Adults.
4. J. Roberts (2019). Satiating Effect of High Protein Diets on Resistance-Trained Individuals in Energy Deficit.
5. M. Helselmans (2019). How much protein do you need for maximum satiety?
6. S. Margulis. (2003). Causes of Deforestation of the Brazilian Amazon.
7. K McManus (2015) How much do you really need?
8. J. Antonio (2016). A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males.
9. C. Peacock (2014) The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.
10. A. Pipitone (2018). How Much Protein Do You Really Need?
11. A. Levey (1996). Effects of dietary protein restriction on the progression of advanced renal disease in the Modification of Diet in Renal Disease Study.
12. I. Delimaris (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults.
13. S. Philips (2011). Dietary protein for athletes: from requirements to optimal adaptation.
14. Centers for Disease Control and Prevention (2020). How much physical activity do older adults need?
15. R. Elango (2010) Evidence that protein requirements have been significantly underestimated.
16. J. Baum (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?
17. K. Tipton (2015). Nutritional Support for Exercise-Induced Injuries.
18. USDA (2020). Vegetarians.
19. R. Wolfe (2017). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range.