How much protein do you need every day? The very origin of the word . You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up.
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But the message the rest of us often get is that we’re eating too much protein. The Recommended Dietary Allowance (RDA) for protein is a modest 0.
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The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick . For a 5. 0- year- old woman who weighs 1. But use of the RDA to set daily protein targets has actually caused a lot of confusion. The summit was organized and sponsored by beef, egg, and other animal- based food industry groups, but it also generated a set of scientific reports that were independently published a special supplement to the June issue of the American. Journal of Clinical Nutrition (AJCN). Protein: Is more better?
For a relatively active adult, eating enough protein to meet the RDA would supply as little as 1. In comparison, the average American consumes around 1.
The Protein Summit reports in AJCN argue that 1. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat- burning physique.
Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do. Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 1.
That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 1. What should you do? Research on the optimal amount of protein to eat for good health is ongoing, and is far from settled.
The value of high- protein diets for weight loss or cardiovascular health, for example, remains controversial. Before you start packing in more protein, there are a few important things to consider. For one, don’t read “get more protein” as “eat more meat.” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high- quality protein, but so can many plant foods . The table below provides some good sources of protein. It’s also important to consider the protein “package” . Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.
One more thing: if you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse.
For example, eating more protein instead of low- quality refined carbohydrates, like white bread and sweets, is a healthy choice . Some studies support it, some studies don’t.”Good sources of protein. Food. Protein (grams)3 ounces tuna, salmon, haddock, or trout. Greek yogurt. 17.