You know that adequate protein intake is important for optimal health, but it can be tough to figure out how much protein you need, where your protein is supposed to come from, and whether you need to use protein supplements. At Evidation, we're dedicated to helping you learn more about the steps you can take to increase your protein intake (if necessary). Here, we'll explore why protein is so important for your health, how you can calculate the amount of protein you need each day, the best protein-rich foods to add to your diet, and the effects of eating too little or too much protein.
Why is protein important?
Protein is an important macronutrient that's found in many areas of the body, including your bones, skin, muscles, organs, and hair. Protein also works to fuel a variety of internal processes, including creating antibodies to fight off illness, carrying oxygen through the blood, and providing your body with the fuel it needs to power through the day.
Many people who’re interested in maintaining or lowering their weight find protein-rich foods to be helpful tools in creating a sense of satiety. Protein digests more slowly than other macronutrients, and requires a higher level of energy output from the body during digestion. Some people who increase their protein intake find that it makes it easier for them to stick to a nutrition plan that helps them feel their best.
Calculating your optimal protein intake
There are a few different ways to calculate how much protein you need each day:
- Percentage of daily calories: The U.S. Department of Agriculture recommends that adults get between 10% and 35% of their daily total calories from protein. To use this method to calculate your ideal protein intake, you'll need to use an app like MyFitnessPal to track how many calories you typically eat in a day. After you know how many calories you consume, you'll multiply that total number by 10% and 35% to see a range of how many calories you should get from protein each day. For example, if you eat 1,800 calories per day, you would aim for between 180 and 630 calories from protein each day.
- Protein grams per day: Aiming for a set number of protein grams per day can help you further understand how much protein you should include in your diet. Take your caloric range from the percentage of daily calories method, and divide each number by four (protein contains four calories per gram). For example, if you're aiming to get between 180 and 630 calories from protein each day, that would translate to getting between 45 and 158 grams of daily protein.
- Activity levels: Protein goals aren't necessarily the same from one person to the next. If you're very active, you may feel your best when you get a higher percentage of your calories from protein. Research suggests that athletes or those who are otherwise very physically active consume between .5 and .9 grams of protein per pound of body weight per day.
Protein dense meats
Lean meats provide simple, easy-to-digest protein that can be a healthy part of most meal plans. Here, we'll take a look at some of the highest protein-for-calorie meats, seafood, and poultry you can add to your diet.
We've calculated the protein available per 200 calorie serving of each of the following foods:
- Tilapia: 41.7g
- Elk: 41.4g
- Turkey breast: 41g
- Bison steak: 39.9g
- Chicken breast: 37.5g
- Tuna: 36g
- Ground pork: 34.2g
- Salmon: 32.3g
- Beef steak: 31.6g
- Beef jerky: 16.2g
If you're deciding to switch to a diet higher in animal products, it's a good idea to talk with your healthcare provider, especially if you're living with certain health conditions like diabetes, heart disease, or high cholesterol. Your doctor or dietician can talk with you about the best high-protein diet option for your needs.
Protein dense vegetables
While meats get all the good press about supporting a healthy protein intake, there are plenty of non-meat options that can also provide you with a protein boost that helps you feel satiated throughout your day.
Take a look at how much protein you can get from a one-cup serving of each of the following veggies:
- Edamame: 18.4g
- Pinto beans: 15.4g
- Black beans: 14g
- Mung beans: 14.2g
- Fava beans: 12.9g
- Lima beans: 11.6g
- Green peas: 8.58g
- Brussels sprouts: 5.64g
- Asparagus: 5.31g
- Broccoli: 4.28g
Even if you're not using veggies to make up the majority of your dietary protein requirements, adding a cup or two to your breakfast and lunch can make a major impact on meeting your daily requirements.
High-protein vegan food
If you stick to a vegan diet, there are plenty of ways to hit your daily protein requirements (without relying on processed, frozen imitation meat products).
Here are a few of our favorite vegan protein sources:
- Quinoa: 8.14g per cup
- Lentils: 17.9g per cup
- Peanut butter: 8g per two tablespoons
- Chia seeds: 4.68g per ounce
- Avocado: 4.02 per avocado
- Chickpeas: 21.3g per cup
Are protein supplements necessary?
If you're getting into fitness, or you've been in the world of working out for awhile, it's likely that you're bombarded with ads for protein bars and protein powders. It can be tough to figure out whether it makes sense to supplement your diet with these items, especially when you're trying to increase your protein intake.
While protein bars and shakes can be helpful in getting the protein you need, there are a few things you'll want to keep in mind if you're adding more protein to your diet:
- Protein supplements still count toward your overall caloric needs. If you're working to stick to a calorie budget, it's important to make sure you're including the calories from your protein bar or shake when considering your total caloric intake for the day.
- Be sure to check the sugar content of your protein supplements. Some protein bars can have as much sugar as a candy bar, and it's important to keep this in mind when choosing protein supplements.
- Aim for minimally-processed supplements. Look for protein bars and shakes with short ingredient lists. Try to stay away from supplements that contain artificial sweeteners.
Balance is key
As with all aspects of nutrition, health, and fitness — balance is key. If you aren't getting enough protein, you're likely to notice some negative effects, including brittle hair and nails, feeling weak, feeling hungry despite eating enough calories, muscle weakness, mood changes, trouble concentrating, and getting sick often due to protein's important role in supporting a healthy immune system.
Getting too much protein can also have a detrimental effect on your health. If you're getting more protein than your body needs on a regular basis, you may experience indigestion, intestinal discomfort, dehydration, nausea, fatigue, irritability, and diarrhea. If you eat too much protein for an extended period of time, you may also increase your risk for cardiovascular disease, seizures, and other serious health conditions.
Evidation can help you hit your nutrition goals, one day at a time
At Evidation, our team is here to help you feel your best. The way it works is simple: when you choose to share the health data you're already tracking with our app, we use your information to find patterns and trends that you might not notice when your information is siloed. When we analyze your data, we're able to provide you with personalized, content-based insights that can help you take steps toward hitting your health goals. If you're ready to get started, we're ready to support you. Click here to learn more about the free Evidation app and get started today.
