How to Eat Enough Protein: Benefits, Tips & Tricks, Dangers, and More!

"The average person looking to improve health and/or body composition should be consuming 0.5g-1g of protein per 1lb of body weight each day. However, due to heavy processing of our foods and poor American diets, the vast majority of people don’t reach this goal, or even come close."

-Article written by Ethan Wood, CPT & Registered Nutritionist

 

What is Protein?

Protein is an essential nutrient that plays a vital role in building and repairing tissues, making enzymes and hormones, and supporting the immune system¹. 

The benefits of optimal protein intake include weight loss, muscle growth, and improved overall health².

The amount of protein you need depends on your age, sex, weight, and activity level. 

 

How Much Protein Do We Need on Average?

The recommended daily intake for adults is around 0.4 grams per pound of body weight³. 

However, athletes and people who are physically active may need more protein to support muscle growth and repair³.

According to the Academy of Nutrition and Dietetics:

Endurance athletes need 0.55 to 0.8 grams of protein per pound of body weight when training at a light to moderate intensity

When high-intensity training, 0.7 to 0.9 grams of protein per pound of body weight seems to be beneficial⁴. 

Strength athletes are recommended to take in at least 0.8 to 1 gram of protein per pound of body weight each day⁵.

Tips to Achieve Optimal Protein Intake

Some healthy sources of protein include eggs, nuts, lean meats, fish, dairy, and certain grains⁶. 

Plant-based sources of protein include legumes, nuts, seeds, whole grains, and other plant-based sources⁷.

• Eat 3-4 solid meals a day, each containing 20-40 grams of protein⁸.
• If you’re vegetarian, pair complementary proteins as often as possible to create complete proteins⁸.
• Eat protein-rich snacks like nuts, jerky, or a smoothie or protein shake⁸.
• Have a post-workout protein shake containing 20-40 grams of protein⁸.

 

Potential Side Effects of a High Protein Diet

While high protein diets are generally considered safe, consuming too much protein can lead to negative side effects. However, this is not a concern for most people, but some individuals may experience:

• Kidney damage: Eating too much protein can worsen kidney problems and lead to kidney damage⁹.
• Weight gain: High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, which can lead to weight gain¹⁰.
• Bad breath: Eating large amounts of protein can lead to bad breath, especially if you restrict your carbohydrate intake¹⁰.
• Digestive unrest: If you eat too much protein, you may experience uncomfortable digestive side effects¹⁰.

 

It’s important to note that most people don’t have to worry about serious health risks from eating too much protein, but you may experience minor side effects⁹.

 

Protein Powders to the Rescue

While consuming enough protein each day might be a challenge, protein powders can help us reach our goals. With delicious flavors and high quality blends, a good protein supplement will go a long way!

Looking for coupons?

Stay up-to-date with new promotions and sales at WeThrift!