Carbohydrates, healthy fats, and proteins are essential “macronutrients” from food that our bodies require to keep us going. Proteins are digested and broken down into peptides and amino acids, which act as building blocks for many bodily processes like lean muscle building and tissue repair. They also help us feel satiated after meals, support balanced blood sugar, and can help us maintain a healthy weight. Some people struggle to get enough protein in their daily diet, so it's good to know how much you really need. The amount of protein our body requires varies based on many factors we will explore below.
Why do we need protein?
It's vital to get enough protein every day for a number of reasons: it provides energy, aids in tissue growth, helps build and repair cells, helps transport other nutrients through the body, plays a role in hormone production, strengthens the immune system, and more.
Another big benefit of protein is its ability to boost metabolism and burn calories faster! This helps with weight management as well as energy levels throughout the day. One study showed that people who ate a high-protein diet over several weeks burned over 200 more calories daily as compared to people who ate a low-protein diet, regardless of calories. One clinical trial demonstrated that a high-protein diet even helps maintain healthy blood pressure.
How Much Protein Do You Need?
The recommended daily allowance (RDA) of protein for the average adult is 0.8 grams per kilogram of body weight. (Note: 1g protein/kg body weight= 0.45g/pound) However, we aren’t all “average”! This number should be adjusted depending on a few factors such as age, sex, physical activity level, lifestyle, and health condition. Here are some general guidelines to help you determine your personal protein requirements.
You May Need Extra Protein If....
For those over 50 years old, the Mayo Clinic Health System recommends increasing protein intake to 1-1.2 g/kg, meaning that women should consume approximately 46 grams of protein a day while men should consume at least 56 grams a day, depending on weight. After 50, we are at increased risk of developing sarcopenia (muscle loss) and becoming frail. Adequate protein intake is important for preserving muscle mass as we age, promoting energy levels, and supporting the immune system. Milk protein isolate snacks are an ideal way for seniors to get the extra protein they need without having to worry about too much fat or calories in their diet.
Endurance athletes require more protein than sedentary adults, as building muscles requires plenty of amino acids. Depending on their activity level, athletes may need up to 1.6–2.2 grams of protein per kg body weight every day- more than double the RDA for adults! Milk protein isolate supplies extra amino acids to build lean muscle as well as provides sustained energy when consumed before or after exercise to avoid fatigue from working out.
People under chronic stress, such as overtaxed caregivers, should also get slightly more protein than the average adult.
Getting enough protein to meet your body’s unique requirements can be challenging. POWER PPUFFS milk protein isolate snacks are a great source of supplemental protein because they provide muscle-building amino acids and are much lower in fat and sugar than many other protein bars or shakes. They contain all nine essential amino acids necessary for optimal health, with only five grams of sugar. They are convenient for athletes to bring to the gym for a workout and easy to add to a kid's lunch bag to bring to school. Made In Nature makes it easy to meet your protein requirement needs.
Bray GA, Redman LM, de Jonge L, Covington J, Rood J, Brock C, Mancuso S, Martin CK, Smith SR. Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. Am J Clin Nutr. 2015 Mar;101(3):496-505. doi: 10.3945/ajcn.114.091769
Altorf-van der Kuil W, Engberink MF, Brink EJ, van Baak MA, Bakker SJ, Navis G, van 't Veer P, Geleijnse JM. Dietary protein and blood pressure: a systematic review. PLoS One. 2010 Aug 11;5(8):e12102. doi: 10.1371/journal.pone.0012102