The Protein Puzzle

Protein is often discussed in health and fitness circles as if it's both a miracle nutrient and a potential danger. As healthcare providers, we frequently hear questions about protein intake from patients of all ages and activity levels. In this blog post, we'll cut through the confusion with science-backed information about protein needs throughout life.

The Basics: What Is Protein and Why Do We Need It?

Protein is a macronutrient made up of amino acids, the building blocks essential for nearly every function in your body. It helps build and repair tissues, supports immune function, produces enzymes and hormones, and maintains fluid balance. Without adequate protein, our bodies simply can't function optimally.

How Much Protein Do You Actually Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. For a 150-pound (68 kg) person, that's about 54 grams of protein daily.

However, this recommendation represents the minimum amount needed to prevent deficiency—not necessarily the optimal amount for health, especially for active individuals or older adults.

Protein Needs Across Different Life Stages

Our protein requirements change throughout life:

• Children and Adolescents: Need more protein per pound of body weight than adults—about 0.85-1.05 g/kg (0.39-0.48 g/lb) for optimal growth and development. Note this varies by age and is not uniform (and infants need higher).
• Adults (19-64): The standard 0.8 g/kg (0.36 g/lb) is adequate for most, though active individuals may need more. (this can be 50-70 grams, for example)
• Pregnant and Lactating Women: Require additional protein to support fetal development and milk production—an additional 25 grams daily during pregnancy and >/= 20 grams during lactation (or more.. specifically for pregnancy the recommended amount is 1.1 g/kg/day (0.5g/lb/day) and for lactation is 1.3 g/kg/day (0.6g/lb/day).
• Older Adults (65+): Research increasingly suggests that older adults benefit from higher protein intake—between 1.0-1.2 g/kg (0.45-0.55 g/lb) daily—to help preserve muscle mass and function, which naturally decline with age. https://pubmed.ncbi.nlm.nih.gov/23867520/

A high protein diet is considered 1.5g/kg/day of protein (0.55-0.68 g/lb/day), or > 20%-25% of energy (calories) from protein.

Exercise and Protein Requirements

Physical activity significantly impacts protein needs:

• Recreational Exercise: People who exercise regularly but moderately may benefit from slightly higher protein intake (1.0-1.2 g/kg daily).
• Endurance Athletes: Those engaged in regular endurance training need approximately 1.2-1.4 g/kg daily to support muscle recovery and adaptation.
• Strength Training/Bodybuilding: Individuals focusing on muscle building may require 1.6-2.0 g/kg to support muscle protein synthesis and recovery.
• Certain Health Conditions: Individuals with certain chronic diseases often have elevated protein needs. Those with conditions like cancer, or recovering from burns may require 1.2-2.0 g/kg daily due to increased protein turnover, inflammation, and tissue repair needs. Always consult with a healthcare provider for personalized recommendations. Kidney disease is discussed separately, below.

Despite protein's importance, some Americans fall short of optimal intake, particularly at certain meals. The typical Western diet, heavy in ultra-processed foods, often provides adequate calories but suboptimal protein distribution throughout the day. Ultraprocessed foods and refined carbohydrates, which can make up the majority of calories for many people, are often low in protein, unless it is specifically added.

Timing Matters: When to Consume Protein

The science of protein timing suggests that distributing protein intake throughout the day may be more beneficial than consuming it all at once, particularly for muscle protein synthesis. Aim for 20-30 grams of high-quality protein per meal, with special attention to post-exercise recovery, when muscle tissue is particularly receptive to protein uptake.

Can You Get Too Much Protein?

For healthy individuals with normal kidney function, higher protein intakes—even up to 2-3 g/kg daily for short or medium terms—haven't been shown to cause kidney damage, though long term data are lacking. However, individuals with existing kidney disease should consult with healthcare providers about appropriate protein intake.

The often-cited concerns about high protein intake include:

• Kidney Function: Although research doesn't support concerns about kidney damage from high protein diets in healthy individuals, sustained very high protein intakes (exceeding 2g/kg/day) do increase glomerular filtration rate and increases the body’s acid load, which represents additional metabolic work for the kidneys. While this adaptation appears okay in those with normal kidney function, individuals with risk factors for kidney disease—such as diabetes, hypertension, or family history of kidney problems—should discuss appropriate protein intake with their healthcare provider before significantly increasing consumption. For people with kidney disease not on dialysis, ~0.8g/kg/day (0.36g/lb/day) are generally recommended. Higher than 1.3 g/kg/day (0.6g/lb/day) may accelerate kidney disease progression. Adequate hydration is also particularly important when following higher protein diets.
• Bone Health: Earlier theories suggested high protein might leach calcium from bones, but more recent research indicates adequate protein is actually beneficial for bone health, especially when calcium intake is sufficient.
• Cardiovascular Risk: The impact depends on the protein source. Plant proteins and lean animal proteins are associated with better cardiovascular outcomes compared to protein from processed meats.

Quality Matters: Not All Proteins Are Created Equal

Protein quality is determined by:

• Amino Acid Profile: Complete proteins contain all nine essential amino acids in adequate amounts. Animal proteins are typically complete, while most plant proteins (with exceptions like quinoa and soy) are incomplete.
• Digestibility: Animal proteins tend to be more digestible than plant proteins, though soy stands out for seeming more like animal proteins.
• Leucine Content: This amino acid is particularly important for stimulating muscle protein synthesis. Dairy, eggs, and meat are especially high in leucine. Plants generally have less leucine than animal protein, but soy isolates are richer.

Balancing Protein Sources

A healthy approach includes diverse protein sources:

• Animal Proteins: Lean meats, poultry, fish, eggs, and dairy provide complete proteins and are generally highly bioavailable.
• Plant Proteins: Legumes, nuts, seeds, whole grains, and vegetables offer protein along with fiber and various phytonutrients. Combining different plant proteins can provide all essential amino acids.

Research increasingly supports the health benefits of incorporating more plant proteins into the diet, even for those not following vegetarian or vegan diets.

Protein Supplements: Necessity or Bonus?

With the growing popularity of protein supplements, particularly whey protein, many patients ask whether supplementation is necessary for optimal health.

For most healthy individuals consuming a balanced diet, protein supplements are generally unnecessary. The average American diet provides sufficient protein when it includes regular servings of animal products, legumes, or a variety of plant proteins. However, certain populations may benefit from supplementation:

• Athletes and highly active individuals: Those with increased protein needs who struggle to meet requirements through food alone
• Older adults: Who may have decreased appetite or difficulties consuming adequate protein
• Those recovering from illness or surgery: When protein needs are elevated and appetite may be suppressed
• Individuals following restrictive diets: Including some vegetarian or vegan diets where achieving optimal protein intake requires careful planning

When considering supplements, quality matters. Look for third-party tested products with minimal additives. While whey protein is popular for its excellent amino acid profile and digestibility, plant-based options (peas, soy, rice) are suitable alternatives for those avoiding dairy. Protein supplements should complement, not replace, whole food sources that provide additional nutrients like fiber, vitamins, and minerals not found in isolated supplements.

Practical Tips for Optimizing Your Protein Intake

• Include a quality protein source with each meal and snack
• Pay special attention to breakfast, which is often low in protein
• Consider your individual needs based on age, activity level, and health status
• If you're over 65, aim for the higher end of recommendations to preserve muscle mass
• After exercise, consume 20-30g of protein within 1-2 hours to support recovery
• If following a plant-based diet, ensure variety to get all essential amino acids
• Those with kidney issues should consult their specialist or physician.

The Bottom Line

While protein requirements vary based on individual factors like age, activity level, and health status, most healthy adults would benefit from slightly more protein than the RDA—around 1.0-1.6 g/kg of body weight daily, distributed across meals (though of course individual intake should be based on health factors and goals).

At Here Health, we encourage a personalized approach to nutrition. If you have specific concerns about your protein intake or how it might affect existing health conditions, our clinical team is available to provide guidance tailored to your unique needs.

Remember that protein is just one piece of the nutrition puzzle. A truly healthy diet includes a balance of all macronutrients, plenty of fruits and vegetables, adequate hydration, and mindful eating practices.