As we age, muscle loss can occur more rapidly than we realize. Increasing your protein intake now can help protect your strength and longevity.
Ensuring you consume enough protein is crucial for preserving muscle mass. However, experts suggest that the recommended dietary allowance (RDA) for protein may not be sufficient for optimal muscle health. This is particularly important for healthy weight management.
To truly thrive, rather than just survive, you may need more protein than you think.
Bare Minimum
According to registered dietitian Angel Planells, the RDA for protein is the minimum amount required to prevent deficiency, not the optimal level for overall health.
Benefits of Eating Enough Protein
Adequate protein intake is essential for maintaining and building muscle, supporting physical strength, and improving metabolic health. Consistent protein consumption over time can help with body composition by promoting fat loss while preserving lean muscle mass.
Maintaining skeletal muscle mass is a key indicator of metabolic health. Recent research indicates that greater muscle mass and strength are associated with improved overall health, longevity, and reduced risk of diseases.
Building muscle can lower the risk of chronic conditions like Type 2 diabetes and cardiovascular issues, as stated by Dr. Gabrielle Lyon, a family physician and muscle expert.
For individuals looking to lose weight, adequate protein intake is crucial to prevent unintended muscle loss. Weight loss should ideally come from fat stores, as excess fat contributes to metabolic diseases. However, during weight loss, muscle mass, especially skeletal muscle, can be lost. In fact, a significant portion of weight loss (20%-40%) can come from muscle, which can have negative effects on short- and long-term health.
Protein can increase hormones that promote fullness while decreasing ghrelin, the hunger-triggering hormone. This results in feeling fuller and consuming less food. Additionally, protein has a higher thermic effect, meaning it requires more energy to digest and process compared to carbohydrates and fats, which is advantageous for weight management.
How Much Do We Need?
A general guideline for protein intake is around 1 gram per pound of ideal body weight, or roughly 1.6-2.2 grams per kilogram. While this amount is sufficient for most people, individual requirements vary based on factors like age, activity level, health status, and specific goals.
Apart from athletes and older adults, pregnant women, individuals recovering from illness, and those managing chronic conditions may have higher protein needs to meet their metabolic requirements. This emphasizes the importance of personalized dietary plans rather than relying on generic recommendations, according to Dr. Lyon.
Healthy adults can safely consume 2 grams of protein per kilogram of body weight per day in the long term. For highly active individuals, the upper limit can increase to 3.5 grams per kilogram per day, as noted by exercise physiologist and nutrition scientist Dr. Stacy Sims.
Debunking Protein Myths
One common misconception is that high-protein diets may harm the kidneys, a myth that has been disproven. Studies on high-protein diets in obese adults and data from the Nurses’ Health Study have shown no decline in kidney function.
Furthermore, low protein intake is linked to osteoporosis in older adults. Research, including the Framingham Osteoporosis Study, indicates that higher protein intake could help prevent bone loss in this demographic.
Meeting Your Protein Needs
Dr. Lyon provided a sample meal plan for a woman weighing 120-150 pounds, emphasizing balanced protein intake:
- Breakfast: 2 large eggs cooked with 3 ounces of lean ground turkey (33 grams of protein)
- Lunch: 5 ounces of grilled chicken breast, 1 cup steamed broccoli, and 1/2 cup cooked quinoa (40 grams of protein)
- Snack: 1 cup of plain Greek yogurt topped with 1 tablespoon of chia seeds and a handful of berries (22 grams of protein)
- Dinner: 6 ounces of baked salmon with 1 cup of sautéed spinach and 1 medium baked sweet potato (40 grams of protein)
Dr. Lyon highlighted that many individuals underestimate their daily protein requirements and fail to prioritize protein-rich foods in their diets. Additionally, modern eating habits tend to favor carbohydrates and fats over protein due to convenience and availability of food.
