Trying to figure out what you’re supposed to eat is like trying to hit a moving target. It’s changing all the time, and it feels like everyone has a different definition of what’s healthy or what’s not. The one thing that everyone seems to agree on is that a healthy and balanced diet should include protein, but the agreement stops there.
You’ve likely heard of protein, and you probably already knew that you needed it. But aside from that, everything else can be a mystery — like how much you need, what the differences are between supplements, and if you even need a supplement to begin with. We worked with the registered dietitians at the International Food Information Council (IFIC) to answer some questions about protein you’ve been too embarrassed to ask.
So, what is protein?
Protein is a macronutrient, similar to fat or carbohydrates, that the body needs for energy and to build muscle. Protein is composed of essential, nonessential, and conditional amino acids. Essential amino acids are those that can’t be produced by the body, which is why we have to get protein from the food we eat.
Where can I get protein?
Protein is found in high quantities in animal products like meat, eggs, and milk, but is also found in legumes, nuts, seeds, leafy greens and other vegetables, and whole grains. Protein is in most foods, even if it’s only a small amount. There are even a lot of unexpected foods you can eat to sneak some more protein into your diet.
What are the recommended amounts?
The recommended intake of protein is 0.36 grams per pound of body weight and 0.8 grams per kilogram of body weight.
Alyssa Ardolino, registered dietician (RD) and nutrition communications coordinator at IFIC told INSIDER that number is just a recommendation and not a set rule. "Use this as a general guideline for for the minimum amount of protein you need based on your body weight. If you are more active, pregnant, or elderly, you may require closer to 1-1.2g/kg of protein."
Work with your doctor to come up with the right goal for you based on your age, weight, activity level, and any other factors.
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