Have you ever wondered how much protein is too much? I have been asked this question many times, so today I thought I would address it with you.

Protein – How Much is Enough?

As a vegetarian, this is something I am always very conscious about. When you don’t have the added meat as protein, as a vegan or vegetarian, it is essential to get in enough protein every day.

Most  health practitioners agree that protein is critical for health. Protein is essential for muscles, bones, organs, enzymes, hormones, etc. 

Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. I go through those calculations with you. Then I list the amount of protein in some common foods.

How much protein is enough

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.

So, for a 68 kg (150 lb) healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It’s not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 1.3 g/kg (0.6 g/lb) per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its “thermic effect.” The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

FUN FACT: Plant proteins are especially safe for kidney health.

How much protein is in food?

● A 3.5 oz chicken breast has 31 g protein.
● A 3.5 oz can of salmon has 20 g protein.
● ½ cup cooked beans contain 6-9 g protein.
● A large egg contains 6 g protein.
● ¼ cup nuts contains 4-7 g protein.
● 1 medium baked potato contains 3 g protein.

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 – 1.3 g/kg (0.36 – 0.6 g/lb) per day. If you’re a healthy non-athlete adult, you can aim for the lower level. If you’re an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it’s best to have just enough.

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

P.S. Have you struggled with weight? I was a size 14-16 and lost 40 + pounds.

This is why I am OMG super excited….I can’t even begin to tell you how excited I am about my brand new program that begins June 18th.

I lived my life up and down with my weight, feeling tired, restless and miserable. i hated a looking in the mirror. I ALWAYS felt fat and felt I looked fat. I had a closet full of clothes ranging from a size 4 to a size 14/16 and just didn’t understand why all these diets I tried just didn’t work.

Well, after graduating from the Institute for Integrative Nutrition, a light bulb had gone off and I started a new journey. Since then, I have got off blood pressure and high cholesterol medication, my migraines are down from daily to 2-3 x a month (depending on barometric pressure changes) and now I stay consistent in my clothes. I love the way I feel. I am no longer exhausted mid-afternoon and I have ENERGY.

So with this in mind, I created the new 2018 Beach Ready jump Start program just for you.
​​​​​​​

You have to check it out. I would love to have you on this journey to health and joy with me. Click the picture or SIGN UP >>HERE<<

Recipe (high-protein): Baked Chicken Breasts

Serves 4

4 boneless skinless chicken breasts
1 tbsp olive oil
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp paprika

Instructions

Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.

In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

Serve & enjoy!

Tip: Serve with lots of veggies. 

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

https://authoritynutrition.com/how-much-protein-per-day/