Optimal protein intake

Protein is a key macronutrient that we are unable to store in our body. This means you need adequate amounts on a daily basis from your diet. This daily amount increases as we age. Greater intakes of protein are also beneficial during weight loss, weight gain, or while healing from an injury. If you want to find out more about the importance of protein in our diet, check out the blog on protein.

Protein amounts will vary based on many factors, but a good rule of thumb is 1 gram per pound of body weight. A more specific amount can be calculated to your needs by a dietitian. If you’re interested in knowing how much protein you personally need, schedule a consultation to get started. 

The recommended daily allowance (RDA) for protein in the USA currently is 0.8g/kg of body weight. It’s important to understand that the RDA is set to prevent deficiency in most people. However, it does not give us the optimal rate to keep us healthy, especially as we age.

During weight loss and as we get older, we lose muscle mass. Getting optimal protein intake and regular exercise can decrease or prevent muscle loss. A decrease in muscle mass can lead to diseases such as type 2 diabetes and make us less resilient to illness. 

As stated earlier, aiming to consume 1g of protein per pound of bodyweight is a good place to start for the majority of people. This amount can seem overwhelming at first but with proper planning it is achievable on a daily basis. 

You may find yourself at a max of total daily protein intake that your body will tolerate. Once you have established your daily amount, then that is what you should aim for. The 1g/pound is only a general reference to get you started. 

How to get 1 gram/pound of protein per day?

Let’s take a person that weighs 170 pounds. Using the general protein amount that person would need 170g of protein per day. That may seem like a lot of protein, but let’s see what it looks like spread across the day.

• Breakfast

  • 2 scrambled eggs (14g)

  • 1 slice whole grain toast w/ butter (4g)

  • Greek yogurt cup (12g)

  • 1.5 cups of milk (12g)

Breakfast protein total: 42g

• Snack

  • Protein bar (20g)

  • 6 strawberries

Snack protein total: 20g

• Lunch

  • Carved turkey (3 slices) sandwich on whole grain bread (36g)

  • ½ cup hummus (8g)

  • Raw veggies (1g)

Lunch protein total: 45g

• Snack

  • Protein shake (25-30g)

Snack protein total: 25g

• Dinner

  • 1 chicken breast (40g)

  • ¼ cup dry brown rice (4g)

  • 1 cup steamed broccoli (1g)

Total dinner protein: 45g

Total daily protein: 177g

You may have noticed that there are protein supplements listed for snacks. Supplements are a great option to boost your protein intake. They also help keep you full between meals and avoid the sugary treats during your mid-day slump. 

Although protein supplements are okay to use, it is completely possible to get adequate protein from just food. Working with a dietitian to customize a meal plan can be a great help when you are just getting started. 

Regardless of how you choose to get your optimal protein intake, the key is to spread the protein intake across the day. Consuming the majority of your daily protein in two meals takes away from the positive effects of protein on the body. One of these being stimulating muscle synthesis. Which, when combined with regular resistance exercise can prevent muscle loss and even increase muscle mass as we age or lose weight. 

The Takeaway 

Optimal protein intake is not talked about often, but it has many key roles in our long-term health and longevity. The RDA of 0.8g/kg is set to prevent deficiency and should be viewed as a minimum amount needed. 1 gram of protein per pound of body weight is a good aim for most and can be fine-tuned to your needs, age, activity, etc. A dietitian can determine how much you specifically need and help you create a daily intake plan. If you are ready to get started with a dietitian, you can schedule your consultation here.

Written by Adam Skowyra MPPD, RDN, LD