{"id":4314,"date":"2019-12-11T22:29:36","date_gmt":"2019-12-12T06:29:36","guid":{"rendered":"https:\/\/fueledbyscience.com\/?p=4314"},"modified":"2020-01-22T13:08:49","modified_gmt":"2020-01-22T21:08:49","slug":"how-much-protein-do-you-need","status":"publish","type":"post","link":"https:\/\/fueledbyscience.com\/how-much-protein-do-you-need\/","title":{"rendered":"How much Protein Do You Need?"},"content":{"rendered":"\t\t
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Are you getting enough protein? Is “enough” really enough for YOU?<\/p>\n

From a medical perspective, it\u2019s clear that most of us are getting plenty of protein. Protein deficiencies are rare in wealthier countries, thanks to our love affair with protein-rich foods. (Note: Protein malnutrition remains an important health issue\u00a0in the developing world<\/a>, where it often coincides with too few total calories and\/or a narrow, unbalanced diet.)<\/p>\n

Globally, we consume about one third more protein than the official recommended intake of 50 grams per day (based on\u00a00.8 g\/kg<\/a>), with North Americans topping the charts at over 100 grams per day and Europeans coming in not far behind. If more protein is always better, then this is great news for North America and Europe. But, what if \u201cenough\u201d protein truly is enough?<\/p>\n

As a scientist (PhD in genetics), I have a deep respect for the importance of providing our bodies with enough of this critical building block of life. I also appreciate that human biology is both highly complex and individual, and that simple rules of thumb like \u201cmore of a good thing must be better\u201d rarely pan out.<\/p>\n

To help you \u2014 and me \u2014 determine our optimal protein intakes, this article looks under the hood of the official guidelines and shares the potential pros and cons of boosting your intake beyond your basic needs.<\/p>\n

Why Do We Need Protein?<\/h3>\n

Proteins are the workhorses and building blocks of life. We need a steady supply of them in order to repair old tissues, build new ones, and keep our cells humming. The bigger we are, the faster we are growing, the more tissue we have to repair and rebuild, the more protein we need.<\/p>\n

When we look closely at proteins, we see chains of amino acids, averaging several hundred in length. All proteins are made from the same\u00a0twenty amino acids<\/a>, linked together in unique combinations. When you eat foods containing protein, your body breaks down the chains, and then reassembles the amino acids into whichever proteins it needs.<\/p>\n

Individual amino acids also play signaling roles in the body, reporting on your nutritional status, which in turn influences the metabolic state of your cells.<\/p>\n

What Are The Current Guidelines?<\/h3>\n

Current US guidelines for daily protein intake<\/a>\u00a0vary with age, as shown below. These numbers are\u00a0Recommended Daily Intakes<\/a>\u00a0(RDIs), which means they tell you how much daily protein\u00a0should\u00a0meet the needs of most (97\u201398%) people.<\/p>\n