You Should Probably be Consuming More Protein

You’re probably not getting enough protein. Most individuals don’t even get the recommended daily values, which are set to prevent deficiency – not optimize performance. 

Here’s the real deal on protein, backed by science.

Why Protein Matters

Protein is more than just fuel for muscles. It’s vital for muscle repair, immune support, hormone balance, and even metabolic health. Your body relies on protein to support virtually every system, and research shows that your protein needs increase with physical activity, age, and even overall health goals.

Studies like those published in the Journal of the International Society of Sports Nutrition and the American Journal of Clinical Nutrition indicate that higher protein intakes improve recovery and performance in active individuals. In other words, the more you demand from your body, the more protein it needs.

Recommended Dietary Allowance vs Optimal Protein Intake

RDA Guidelines: The Recommended Dietary Allowance (RDA) for protein is currently 0.8 grams per kilogram of body weight, a level that is set to prevent deficiency in sedentary individuals. However, research shows that this is insufficient for most people who are even moderately active.

Higher Intake Recommendations: Numerous studies now suggest that 1.2 to 2 grams of protein per kilogram of body weight is more effective for active people and for those looking to preserve muscle mass. According to research in the Sports Medicine Journal, athletes and people looking to optimize body composition should aim closer to the higher end of that range. Additionally, the Advances in Nutrition journal points out that higher protein intakes can help older adults prevent muscle loss as they age.

And here’s some good news: despite concerns, studies show that higher protein intakes are safe for healthy individuals. Research like that published in the Journal of Nutrition demonstrates no adverse kidney effects from increased protein consumption in people without pre-existing conditions.

Protein Requirements Based on Goals

Let’s get specific about what protein intake looks like for different goals:

• For Muscle Gain: The British Journal of Sports Medicine recommends 1.6 grams per kilogram for people aiming to increase muscle mass. Higher protein intake stimulates muscle protein synthesis, crucial for muscle growth and repair.
• For Endurance Athletes: Even though their goals differ from strength athletes, endurance athletes benefit from a higher protein intake than the RDA. A study in the British Journal of Nutrition suggests between 1.2 and 1.6 grams per kilogram to support endurance performance and recovery.

Dispelling Myths Around High-Protein Diets

Despite the benefits, there are plenty of myths surrounding high-protein diets. Let’s address a few common misconceptions:

• Myth 1: “High protein harms the kidneys.” Studies, including one in the Journal of the International Society of Sports Nutrition, show that higher protein intake doesn’t harm healthy kidneys. While those with pre-existing conditions should consult a doctor, high-protein diets are safe for healthy individuals.
• Myth 2: “Protein should be limited for heart health.” Contrary to this belief, research shows that incorporating lean protein sources, such as fish, poultry, and plant-based proteins, can support cardiovascular health. Studies have shown that these proteins can improve lipid profiles and reduce blood pressure, contributing to better overall heart health when balanced within a varied diet.
• Myth 3: “You can’t absorb more than 20-30 grams of protein at once.” Contrary to popular belief, larger doses of protein still contribute to muscle protein synthesis, though spreading intake across meals remains beneficial. According to the Journal of the International Society of Sports Nutrition, this myth doesn’t hold up for most active individuals.

Practical Ways to Increase Protein Intake

Now that we know more about how much protein we need, here are some practical ways to increase intake:

• Meal Planning Tips: Incorporate lean proteins like chicken, fish, eggs, and legumes in every meal. For variety, try yogurt, tofu, or cottage cheese.
• Supplementation: Protein powders like whey, casein, or plant-based options can fill in the gaps, especially post-workout.
• Timing: Many trainers recommend post-workout protein but research in journals like Nutrients also suggest pre-sleep protein intake to support recovery and muscle growth.

The Bottom Line

To sum it up, the RDA’s recommendation is a baseline, but active people benefit from higher protein intake. Aim for 1.2 to 2 grams per kilogram of body weight, depending on your goals and activity level. Boosting protein intake not only improves recovery and performance but also supports long-term health.

Stop settling for the bare minimum – give your body what it really needs.

‍

Disclaimer: This should not be taken as medical advice. Always consult medical decisions with your doctor.