How to Get Enough Protein
- Upstream Wellness
- Sep 26, 2023
- 5 min read
Updated: Feb 24
Topics Covered
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How much protein should I eat?
First and foremost, the amount of protein you need is unique to your body and depends on muscle mass, how much activity you get (1), if you are trying to lose fat, are pregnant or lactating, recovering from surgery, or have other health conditions. Even your age affects the amount of protein your body needs to maintain your muscle mass. When we are young and growing, we need more protein per pound of body weight than when we reach adulthood (2). Similarly, as we age, it becomes harder to digest and absorb protein, which we need more of to maintain our muscle mass and mobility into our twilight years (3).
The RDA (recommended daily allowance) for protein for adults is 0.8 grams of protein per kilogram (0.36g/lbs) of body weight. This is 54g of protein for a 150lb man or woman. However, this is based on nitrogen balance studies in sedentary men decades ago (4). This amount may not be sufficient if you live an active lifestyle, want to build muscle, or have other health conditions. Recent research has suggested that 1.0-2.0 grams of protein per kilogram of ideal body weight (0.45-0.91g/lb) may be more appropriate depending on your lifestyle, health, and goals (5). The best way to determine your ideal protein intake is to work with a Functional Nutritionist who will help you find your unique protein requirements. That said, below is a step-by-step guide to help balance your protein intake throughout your day. Table 1 provides information on protein amounts, sources, and serving sizes for common plant and animal foods so that you can easily plan meals with adequate protein.
Practical steps to get enough protein
Step 1 Start EVERY morning with 30 grams of protein as part of a balanced breakfast (note if you are very active or have other health conditions including kidney disease this may not be the correct amount for you, please consult your health care practitioner first). Use Table 1 to find sources that you enjoy eating. An easy way to achieve this is a simple morning smoothie (Jump to Basic Smoothie recipe).
Other protein-packed breakfast ideas include tofu-veggie scramble; egg-veggie scramble, or omelet with nut butter on Ezekiel toast; and chia seed pudding with a scoop of nut butter and berries. Note that you can always add protein powder to meals to increase your intake.
On the days that you eat 30g of protein in your breakfast, take note of how you feel: Are you satiated? Do you have more energy? How is your focus? Are you craving carbs? Let these observations help guide you in making decisions about your protein intake.
Step 2 After you have mastered the 30 grams in the morning for at least a week, try increasing your protein to 30g in your lunch for a week or so, then your dinner. Importantly, make sure the protein in these meals is balanced with adequate fiber (plants) and healthy fats.
Step 3 By now you are eating 90g of protein per day. While this may still not be the ideal amount depending on your unique needs, you can now increase or decrease the protein amount in meals or add protein-packed snacks between meals to meet your unique needs.
Balancing your protein throughout the day can improve your energy, focus, and blood sugar. As always, Upstream Wellness is here to help educate you on your health journey. Please feel free to send along any questions or topics that you would like to learn more about. To discover what better nutrition feels like, book a free 20-minute Discover Call at www.UpsteamWellness.net.
References
This information is for educational purposes only and is not to be used as medical advice. This information does not replace professional medical advice, diagnosis, or treatment from a qualified medical professional. If you have questions about a medical condition, seek advice from your doctor a other qualified medical professional.
Basic Smoothie Recipe
Ingredients
1-3 scoops Protein powder (to equal 30 grams of protein)
2 large handfuls of your favorite leafy greens (examples: romaine, spinach, arugula, or mixed greens)
1-3 tablespoons Flax or Chia seeds (start with 1 and work your way up)
½ cup Berries, frozen (examples: strawberries, blueberries, raspberries, or mixed berries)
1 to 1-1/2 cup(s) Nut or flax milk (the lesser amount will make a thicker smoothie, avoid nuts if allergic)
Optional Ingredients
Dash of cinnamon
2-4 tablespoons Unflavored/unsweetened cultured yogurt (nut-based if dairy intolerant)
¼ cup Coffee or Cranberry juice
1 handful of Sprouts
1 teaspoon Green powder
1-2 tablespoon Nut butter
2-3 drops Stevia (only use if protein powder is not sweetened)
Directions
Add all ingredients into a high-powered blender (my favorite is Vitamix) and secure the lid.
Turn the blender on high for 45-60 seconds or until all ingredients are well blended.
Taste test, then adjust the sweetness with stevia and the thickness with additional milk if desired.
Pour into a large cup and enjoy a healthy balanced meal!
Notes:
Play with this recipe until you find the combination of ingredients that you prefer. Try different greens, berries, seeds, and protein powders to get different flavors and textures.
Watch out for protein powders with added sugar or other undesirable ingredients.
Table 1: Protein Sources and Amounts
Animal Protein
Plant Protein
* Note, Whole grains, quinoa, and peas tend to be higher in starch and fiber.
** Note, Nuts tend to be high in monounsaturated fat and fiber.
*** Note, Beans, and legumes tend to be high in starch and fiber.
Amounts are approximate as total protein may vary between brand or preparation methods
For more information on serving size, see the article called Estimating Serving Size
