These days, there seems to be a growing focus on dietary protein and how much you need to be healthy. There are entire diet plans based on increasing your protein intake and hundreds of products designed to make it easier to consume.

Most people know protein is essential for living a healthy life, but it’s an often misunderstood part of our diets. Understanding what protein is, the benefits it provides to our bodies, and the best sources can be helpful.

What is Protein?

Protein is a nutrient which makes up part of every cell in the body. It is vital for every cell’s structure and function. All proteins are made of a set of amino acids which are linked together in various lengths to create different proteins with an extraordinarily wide range of functions. Among thousands of other roles, proteins form our body structures such as skin, muscle, and bone; they help to send signals from one part of the body to another; and they make up genetic material such as DNA, which tells our body’s cells how to function throughout our lives.

There are three categories of amino acids:

• Nonessential amino acids: This is the type of amino acid the body makes on its own.
• Essential amino acids: Certain amino acids are not made within our bodies, so we must consume them from our food.
• Conditionally essential amino acids: The third type of amino acid is made by the body under normal, healthy circumstances, but during illness or when the body is under stress, they become “conditionally essential,” meaning we need more than the body is able to make on its own.

Most people do not have to be concerned with the exact amino acids they are consuming, as protein-containing foods such as meat, fish, beans, and nuts typically have most or all of the necessary amino acids.

Benefits of Eating Protein

Adequate protein intake keeps your muscles, bones, and other tissues healthy, helps with growth and development, and is essential for recovery after exercise or injury. Other notable benefits of consuming adequate protein include:

• Appetite control: Your diet is made up of three macronutrients — fats, carbs, and protein. They all have a role in metabolism and how your body performs in various situations. Studies have shown that eating a higher protein diet can help you feel more full and satisfied between meals. This happens in part because protein reduces your level of ghrelin, a hormone that stimulates feelings of hunger when it is time to eat. Additionally, protein is digested slower than carbohydrates, so adding protein to your meals and snacks can help keep you feeling full longer than eating carbohydrates alone. For example, you may notice that eating a salad with chicken, cheese, nuts or another protein added is more filling than just the vegetables alone.
• Muscle health: Because protein is an essential component of our muscles, enough protein helps to build muscle, maintain muscle mass, and reduce muscle loss as we age or lose weight.
• Protein helps to keep blood sugar within normal ranges: in general, a meal that contains both protein and carbohydrates will result in better blood sugar levels in the hours after the meal compared to a similarly sized meal with no protein and only carbohydrates. Because of this, including protein in meals and snacks will help provide more sustained energy after the meal than eating something with little or no protein.

How Much Protein Do I Need?

You need a significant amount of protein every day to stay healthy. But how much an individual needs daily depends on many factors such as weight, age, exercise level, and health status. For a healthy, sedentary person, the Recommended Dietary Allowance (RDA) to meet minimum protein needs is 0.8 grams of protein per kilogram of body weight each day. To apply this to weight in pounds, you can use the following equation:

RDA for protein = weight in lbs x 0.36 Example: 150 lbs x 0.36 = 54 grams of protein minimum for a sedentary person weighing 150 lbs

Certain people may benefit from increased protein intake. This includes:

• People recovering from injury or surgery
• People who are attempting to lose weight
• Older adults
• Athletes or recreationally active individuals
• Pregnant and/or breastfeeding individuals

It is also the case that people with certain medical conditions may need less protein to stay healthy. For more specific and individualized protein intake recommendations, speak with your healthcare provider. A registered dietitian (RD) is a nutrition expert that can help you to determine the right amount of protein for your individual needs.

Best Sources of Protein

Animal products such as meat, dairy and eggs provide the majority of the protein in the standard American diet. However, it is also possible to get enough protein through plant-based sources such as nuts, seeds, beans and legumes. Getting most of your protein through plant sources can help protect against chronic diseases like heart disease and diabetes.

If you are looking to add more protein to your diet, it is important to keep in mind what else a food contains. Many common sources of protein such as beef, pork, milk and cheese contain saturated fat, and if eaten in large quantities can contribute to heart disease risk over time. Additionally, many foods marketed as “healthy” or “all-natural” protein sources such as protein bars or other packaged foods may have excessive amounts of added sugar, sodium and saturated fat.

Here are some other tips to keep in mind:

• Get your protein from plants when possible: Choosing legumes, nuts, seeds, and whole grains is beneficial for your health and the environment. However, if all your protein comes from plants, you should choose from a variety of sources to ensure you are getting the right amino acids. For example, a dish that contains rice and beans will provide more beneficial amino acids than just rice or just beans alone. This is because each food, including plant foods like grains, contains a unique combination of amino acids that, when added to another food can create a more complete protein source.
• Be picky about your sources of animal protein: Red meat (unprocessed beef, pork, lamb, veal, etc.) and full-fat dairy (whole milk, cream, butter) should be consumed in moderation. Avoid processed meats like bacon, sausage, and deli meats when possible. Research suggests that frequent consumption of red and processed meats can increase your risk of heart disease, type II diabetes, and certain cancers.
• Be cautious with protein supplements: Manufactured protein-packed items like protein powders or bars can help add protein to your diet. However, it is possible to consume too much protein, so consult your doctor or registered dietitian if you are wondering how much of these supplements are safe to consume each day.

In general, regularly consuming protein in your diet is a good thing. It is important to remember that, just as protein is an important and healthy part of a balanced diet, eating enough carbohydrates and fats is also essential for living a long and healthy life.

If you are interested in evaluating the protein adequacy in your diet or have questions about your protein intake, ask your Atrius Health provider about a referral to an Atrius Health registered dietician.