How Much Protein Do I Need?

Protein is a crucial part of a healthy lifestyle as it helps you to build, maintain and repair tissues throughout your body. Sarah Trinajstich, MS, RD, LD, Clinical Dietitian, Northern Nevada Health System, explains how it also plays a vital role in regulating our body as a whole.

How much protein is recommended for the average adult?

It is generally recommended that the average adult consume about 1/3 to 1/5 of their weight in grams of protein. For example, if you weigh 150 pounds, it is recommended to consume 50 – 75 grams of protein throughout the day.

Although this is a general guideline for the average adult, everyone is different. Consulting with a dietitian is recommended so you can learn more about what is best for your body’s unique nutritional needs.

What are some creative protein sources to reach daily protein goals?

There are various foods that can help someone to reach their protein goals, aside from what many consider main sources of protein like beef, chicken and fish. This includes plant sources and legumes, like whole grains, brown rice, quinoa, beans, oats, seeds, and nuts. Dairy products, like Greek yogurt and cottage cheese, also contain a good bit of protein per serving.

For example, one cup of edamame contains about 18 grams of protein and hemp seeds contain about 11 grams of protein per 100 grams. If you are focusing on increasing your protein intake, you can get pretty creative to ensure you are having plenty of variety, while meeting your protein goals.

Why is protein an important part of someone’s diet?

Incorporating adequate protein is the best way to build and repair muscle, add lean muscle mass, and help with satiety. Protein helps you feel fuller longer and also plays a part in the
production of hormones and enzymes that help to regulate various bodily functions, including blood sugar levels, cell growth, and helps to maintain fluid balance in the body.