Protein. We’re all familiar with the term, and it seems like we hear the general advice to “eat more protein” quite a bit. It’s true, protein is a very important aspect of our diet, but what are its true benefits? Protein comes from many different food sources, from animal products to powdered formulas meant to be mixed into a smoothie or pre-workout drink. Ahead, let’s talk about why protein is important, why you need it, and how to determine how much to get in your daily diet. 

What is protein? 

Protein is a fundamental building block of life and plays a crucial role in the growth, repair, and maintenance of cells. Protein is comprised of amino acids and is broken down into these amino acids during digestion. There are nine essential amino acids that the body cannot produce on its own, and if a protein source contains all nine, then it is considered a complete protein. It’s good to consume both complete and incomplete proteins to make sure you’re getting all the amino acids your body needs. 

What are sources of protein? 

Protein can be found in various foods we consume daily, and some foods are richer in protein than others. Let’s go over some common foods (both plant-based and not) that are good sources of protein. 

Complete proteins: 

• Eggs
• Beef 
• Chicken 
• Pork 
• Fish 
• Tofu 
• Tempeh 
• Dairy

Incomplete proteins: 

• Beans and peas 
• Nuts 
• Whole grains 
• Seeds

Protein powders have also gained traction in recent years. Protein powder consists of protein extracted from plant or animal sources, with common forms being whey, soy, or collagen protein. 

You can usually get enough protein in your diet from food, but these powders are popular to use in shakes, coffees, smoothies, or even straight-up, as an added source of protein. They’re often consumed before or after working out for muscle repair and growth. 

How much protein should I consume each day? 

The amount of protein you should include in your diet varies by individual. As a general guideline, the Recommended Dietary Allowance (RDA) for adults is around 0.8 grams of protein for each kilogram (kg) of body weight each day (or 0.36 g per pound). For example, a 140-pound (~63.5 kg) person should in theory consume around 51 grams of protein per day.

Again, this is a basic recommendation and the amount of protein you should include in your diet can vary based on a multitude of factors like age, sex, muscle mass, weight management goals, or activity levels. Consider talking to a healthcare provider to verify what your personal protein intake should be. 

The benefits of protein 

Protein provides a number of benefits for our bodies, and it’s important that we consume enough of it in our diets.

Here are some benefits of adequate protein intake:

• Aids in muscle and tissue repair, growth, and maintenance 
• Supports your metabolism 
• Can help you feel more full 

Protein is essential to our health and can be found in many different kinds of food. Monitor your protein consumption and make sure you’re getting the proper amount each day to help keep your body strong and healthy. Talk to a healthcare provider about what’s right for you.