Breaking Down Protein Needs
Protein has been a hot topic for years, and it seems like everyone has an opinion on how much you should be eating. Some say we’re eating too much, while others claim we’re not eating enough. But what does the latest research actually say?
I’ve been getting a ton of questions about protein lately, so I wanted to clear up the confusion. In this post, I’ll break down the latest research on protein needs, whether you’re trying to build muscle, maintain strength, age gracefully, or just fuel your body the right way. Plus, I’ll debunk some common protein myths along the way.
The New Protein Research – Let’s Talk Muscle
Let’s start with muscle building. Recently, Renaissance Periodization released a study that shook up some long-held beliefs about protein and muscle gains. But let’s get one thing straight—protein and strength training go hand in hand. You can’t just eat more protein and expect to build muscle. You need to pair it with resistance training.
So, how much protein do you actually need for muscle growth? Recommendations vary from 1.2g/kg to 3.0g/kg of body weight, and some even suggest 1 gram of protein per pound of body weight. But after reviewing the science, experts agree that the ideal range for muscle building is between 1.6g/kg and 2.2g/kg per day.
Here’s the interesting part: A 2017 meta-analysis found that anything above 1.6g/kg didn’t seem to contribute to increased muscle mass. So, hitting 1.6g/kg is great, but going higher doesn’t seem to provide any extra benefits. Newer research from 2022 suggests that 1.5g/kg might be the sweet spot for maintaining and boosting muscle strength, especially when combined with resistance training. This study included both bodybuilders and non-bodybuilders, so the findings are relevant to a broader audience.
Protein Needs Aren’t One-Size-Fits-All
One common recommendation you might see floating around is 100g of protein per day. But here’s the problem: it assumes everyone’s body is the same—and that’s simply not true.
Another “standard” recommendation is 56g of protein for men and 46g for women. While these numbers are a baseline, they don’t consider factors like weight, fitness goals, or activity level. For the average American man, these numbers actually fall short of the bare minimum required to prevent protein deficiency.
So, what does this mean for you? Your protein needs are unique, and context matters. Understanding your personal goals, activity level, and health status will help you find the right protein target.
The RDA – Just the Bare Minimum
The Recommended Daily Allowance (RDA) for protein is set at 0.8g per kilogram of body weight. But here’s the thing: the RDA isn’t designed for optimal health. It’s the bare minimum you need to avoid protein deficiency.
If you’re just trying to survive, the RDA is fine. But if you want to thrive—whether that means building muscle, improving strength, or managing chronic health issues—you’ll likely need more than that. A 2020 study pointed out that eating more than the RDA actually helps adults build muscle, especially when under stress like resistance training, dieting, or even when you miss one of my new videos on Thursdays 😊.
Protein intake above the RDA is essential for making gains—especially if you’re putting your body under stress through exercise or dieting.
Athletes & Exercising Individuals
If you’re an athlete or someone who trains regularly, your protein needs will be higher to support muscle repair and recovery. The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0g/kg per day for maintaining muscle mass and recovery. Those with the highest activity levels—such as those training for long endurance events or high-intensity workouts—will need the higher end of this range.
To put it into perspective, think about training for a 5K versus a marathon. A 5K might take around 30 minutes of running, while a marathon could be 3 hours of constant physical stress. The longer the stress, the more protein your body needs to recover.
Protein for Older Adults
As we age, our protein needs increase, and for good reason. Studies show that higher protein intakes are crucial for overall health, recovery from illness, and preserving muscle mass.
For adults 65 and older, the European Union Geriatric Medicine Society suggests 1.0–1.2g of protein per kilogram of body weight per day to help preserve muscle mass and fight age-related muscle loss (known as sarcopenia). But some observational studies suggest that going up to 1.6g/kg may offer even better results. For those with chronic illness, protein needs can go even higher.
Bottom line: protein isn’t just important for building muscle in your 20s and 30s—it’s essential as you age.
Specific Groups That Need More Protein
There are also certain groups of people who may benefit from higher protein intakes:
- People with Diabetes or Blood Sugar Concerns: Higher protein intake can help stabilize blood sugar and improve overall health. Aim for 1.5–2.0g/kg of body weight, but never less than 1.0g/kg.
- New Moms Who Are Breastfeeding: Protein needs increase during the postpartum period. If you’re breastfeeding, aim for 1.7–1.9g/kg during the first 3-6 months after childbirth.
- People Recovering from Illness or Surgery: Recovery requires extra protein for tissue rebuilding, wound healing, and fighting infection. Depending on the severity of the illness or injury, your needs could range from 1.5–2.0g/kg.
Protein isn’t just for bodybuilders—it’s for anyone who wants to thrive, not just survive.
Protein Spacing & Timing
Here’s a tip I see too often ignored: spacing your protein intake throughout the day is key. You can’t just load up on protein at dinner and expect your body to absorb it all. To get the best results, aim for a protein hit every 3–4 hours.
This strategy helps your body synthesize protein more effectively, supports muscle repair, and makes hitting your daily protein goals a lot easier.
And if you want a deep dive into post-workout nutrition (protein + carbs for recovery), let me know in the comments—I’m happy to share that too!
What Happens If You Don’t Eat Enough Protein?
If you’re not getting enough protein, your body will start breaking down muscle tissue for fuel. Long-term, this can affect your strength, metabolism, and overall health. Protein is key for muscle repair, recovery, and maintenance.
If you’re lacking in protein, you might notice weak nails, thinning hair, or slower recovery from workouts. It’s not just about muscles—it’s about keeping your body functioning at its best.
What About Eating Too Much Protein?
A common myth is that eating too much protein can harm your kidneys. But here’s the truth: this is only a concern if you already have kidney disease. In fact, higher protein intake is associated with a lower risk of chronic kidney disease.
That said, if you focus solely on protein and ignore other nutrients, you could miss out on essential carbs and fiber that are key for athletic performance, gut health, and overall well-being.
Protein Goals to Aim For:
To recap, here’s a quick breakdown of protein goals based on your needs:
- Bodybuilding or Strength Training: 1.5–1.8g/kg per day
- Active Athletes: 1.4–2.0g/kg per day
- Older Adults (65+): 1.0–1.2g/kg per day (up to 1.6g/kg for better results)
- People with Diabetes or Blood Sugar Concerns: 1.5–2.0g/kg per day
- Breastfeeding Moms: 1.7–1.9g/kg per day
- Recovering from Illness or Surgery: 1.5–2.0g/kg per day
Protein is essential for building and maintaining muscle, supporting recovery, and promoting overall health. So make sure you’re hitting the right targets for your body.
Conclusion
Finding the right amount of protein for your unique needs can make all the difference—whether you’re aiming to build muscle, improve recovery, or just feel your best.
If you want some high-protein breakfast ideas to kickstart your day, check out the video linked above. I’ll see you there, and until next time, eat well, be well, and thrive!
References:
Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1408424. https://doi.org/10.3389/fnut.2024.1408424
Famularo, P. (2023). Protein Requirements for Older Adults: What Are the Current Recommendations for Intake? Caring for the Ages, 24(4), 9. https://doi.org/10.1016/j.carage.2023.04.015
Hudson, J. L., Wang, Y., Bergia III, R. E., & Campbell, W. W. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Advances in Nutrition, 11(3), 548–558. https://doi.org/10.1093/advances/nmz106
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