Protein isnt just important for muscle, though.
You need protein to survive and thrive.
While your body can store carbohydrates and fat, it doesnt store protein the same way.
How much protein you need daily
So what is adequate when it comes to daily protein intake?
That would look like 60 grams of protein for a person weighing 165 pounds (75 kilograms).
Your protein requirements will also change throughout your life.
People over 65 may also need toincrease their protein intakesincethe body uses protein less efficiently as we age3.
So what happens if youdont eat enough protein?
Plant proteins often don’t, and are therefore labeled “incomplete proteins.”
It’s much harder to reach this threshold with plant proteins than with animal proteins.
To crunch the numbers, one3.5-ounce serving of chicken breast contains52.3 grams of leucine.
You would need to eat5.3 ounces6(about 2.5 servings) of lentils to reach this same threshold.
The same goes forprotein powder supplements.
The latest research on protein timing suggestsdistributing protein in meals throughout the day to maximize muscle growth8.
Using our 165-pound person as an example, that would look like19 to 30 grams of protein per meal.
These numbers would help you hit a target of 1.6 to 2.2 g/kg total daily protein.
Producing one kilogram of animal protein also requires about100 times more water12than producing one kilogram of grain protein.
A few top plant-based sources of protein are:
What about protein powders?
As we mentioned before, not all protein powders are created equal.
A high-qualitywhey protein powderwill fit the bill.
What it’s crucial that you watch for is an excessive intake of protein primarily from animal products.
Consult with your physician or a registered dietitian if you have any questions about your personal protein needs.
Frequently Asked Questions
How do you eat more protein as a vegetarian?
Add a variety of plant-based protein sources to your plate to create a balanced amino acid profile.
What foods are highest in protein?
Plant-based foods like tempeh, lentils, black beans, and edamame are also good sources of protein.
How do I eat 100 grams of protein a day?
Eat every three to four hours and include a protein-rich food with every meal and snack.
Aim for20 to 40 grams of protein per meal.
Use our strategies above to get more protein into your diet.
The takeaway
The RDA for protein is just the bare minimum you better eat toavoid protein deficiency.
