One of the most common topics of discussion in my practice has been about how much protein do we need to eat? This has been all the more relevant recently with the advent of the new class of weight loss medications, the GLP1 agonists which have made the focus of muscle loss a real concern. Skeletal muscle is probably the most important metabolic organ in our body, regulating how well we control glucose and insulin to how well we age. And our protein intake is the currency of how much muscle we build and retain.
In fact, it’s now believed that we don’t have an obesity crisis but in fact, we have a muscle crisis, which arises in our mid life as we start going through hormonal changes, and this makes it even more imperative that we focus on our dietary protein intake and address the issue of insufficient skeletal muscle.
We often hear that protein plays an essential role in muscle repair, immune function, and overall body maintenance. In fact, what is often missed in this equation and not addressed much is how much it is also tied to our brain and cognitive health, nerve function and even our mood regulation. Proteins are broken down into amino acids which are needed to produce neurotransmitters in the brain like dopamine, serotonin and norepinephrine.
However, in today’s world of fitness trends, nutrition fads, and inaccurate news on social media, many misconceptions about protein intake and its sources have emerged.
So, I’ve decided to debunk some of these myths and set the record straight for you, including how much protein to consume and how to consume for maximal health impact.
1. More Protein is Always Better!
While we do need more than what is commonly thought to be enough, more does not always mean more muscle growth and weight loss. While protein is crucial for muscle recovery, the body can only utilize a certain amount at a time. Excess protein doesn’t translate to more muscle; instead, it may put strain on the kidneys or lead to fat storage if not burned off through physical activity. A good goal is to eat at least about 1 g/kg of your body weight.
2. All Protein Sources Are Equal
This simply isn’t true. Animal proteins are complete proteins, meaning they contain all nine essential amino acids needed by the body. In contrast, most plant proteins are incomplete and must be combined (like beans and rice) to provide a full amino acid profile.
3. You Need Protein Immediately After a Workout
While protein intake post-workout can assist in muscle recovery, the so-called “anabolic window” is wider than commonly believed. The timing of protein consumption is less important than ensuring you consume enough protein throughout the day, especially if you engage in regular exercise.
4. Plant-Based Proteins Are Inferior
For my vegan and vegetarian patients, fret not, with a well-planned diet, you can easily achieve adequate protein intake. While plant proteins might lack certain amino acids, combining various sources can provide the full spectrum of essential nutrients. Many plant-based foods, such as legumes, nuts, seeds, and grains, provide significant protein. FYI soy protein isolate contains almost the same amount of protein as whey protein isolate.
5. High-Protein Diets Are Bad for Kidney Health
While individuals with existing kidney conditions need to monitor their protein intake, there’s little evidence to suggest that healthy individuals are at risk from a higher protein diet. In fact, a well-balanced diet that includes an appropriate amount of protein supports overall health.
6. Protein Supplements Are Necessary
While protein supplements are convenient, they are not essential for most people. A balanced diet, rich in both plant and animal sources, can typically provide all the protein your body needs without supplementation.
7. All Animal Proteins are Healthy:
Not all animal proteins are created equal. Processed meats, for example, can be high in unhealthy fats and sodium, which may pose health risks.
8. Protein Intake is the Same for Everyone:
There’s a misconception that protein needs are universal. Individual requirements vary based on factors like age, gender, activity level, and health status.
Understanding Your Protein Needs
The general recommendation for protein intake is 0.8 grams of protein per kilogram of body weight for adults. However, I recommend that my patients who engage in heavy workouts or weightlifting take between 1.6-1.8 g/kg of body weight and for women who are going through menopause I recommend increasing their protein intake to 1-1.2 g/kg of their body weight and for those taking GLP1 agonists drugs like Ozempic, Zepbound or Mounjaro, to increase it to at least 1.2 g/kg of their body weight combined with strength training exercises. It’s important to note that protein needs can vary based on gender, age, activity level, and overall health status.
Protein plays a critical role in maintaining muscle mass and bone density, particularly as women age. While generally, men have higher protein needs due to greater muscle mass. Increased protein intake can support muscle growth and recovery, especially for those involved in regular workouts.
Protein consumption doesn’t have to be complicated. Whether you’re an athlete, a busy professional, or someone simply trying to maintain good health, understanding your protein needs and consuming a balanced diet will help you thrive.
I’d love to hear your personal experiences with protein consumption! Do you have a favorite source, or have you ever experimented with plant-based proteins?
