How much protein should I be eating?

Why do we need protein?

Protein contains amino acids, which our bodies use for a host of functions including muscle and bone growth and repair, skin repair and hormone production. It is an essential macronutrient for all of us.

It becomes even more important if you are taking part in regular exercise as your body needs to have an adequate protein supply to enable your muscles to repair and grow. It’s also really useful when you are trying to lose body fat as protein keeps you fuller for longer and reduces the likelihood of over eating.

How much protein should I be eating?

The guidelines below should be suitable as long as you do not have any kidney conditions/haven't been advised to follow a low protein diet by your doctor and are evidence based from reputable sources. If in doubt, always check with your GP first before changing your diet.

The current UK government recommendations are to eat 0.75g of protein per kg of bodyweight. This amount should stop most people from being deficient in protein and should be fine if you are fairly sedentary.

If you are carrying a lot of fat mass (ie are over a healthy weight for your height and not very muscly) then it might be a good idea to work out your protein target based on your lean muscle mass (or your ideal weight).

If you are planning to start exercising on a regular basis, especially resistance training (using weights) or endurance training (eg running, cycling long distances) then it might be worth looking at increasing your protein target. The International Society of Sports Nutrition recommends that people who exercise should be aiming for a higher protein intake to ensure that they have enough protein available to repair their muscles after training and to build muscle mass. Making sure you have enough protein will help you perform better during training sessions and also aid your recovery.

The ISSN recommends a protein intake of 1.4-2.2g per kg of bodyweight for people who regularly exercise. Again, if you are carrying a lot of fat mass then use your ideal bodyweight to calculate this.

What sort of protein should I be eating?

There are lots of ways to incorporate protein into your diet. It’s important to look at the nutrient values of foods you are eating as many foods are a combination of some or all of the different macronutrients (protein, carbohydrates and fat). For example meat contains protein and fat. Other foods which we might think of as carbohydrates (such as bread) can also contain protein, as can various vegetables. A good way to find out the macronutrient content of foods is to use a food tracking app (I’d recommend Nutracheck). You can also get into a habit of looking at food labels on packaged food to see the different levels of macronutrients it contains.

Examples of foods which can be classed as good sources of protein include meat, eggs, dairy products, fish, soya, tofu, nuts, seeds, beans and pulses. Trying to have a mix of lots of different proteins is a good idea as then you will be getting the benefits of the other nutrients different foods contain.

Looking at the overall calorie content and the amount of fat in these foods is also a good idea as some meat and dairy products can also contain a lot of saturated fat which you want to limit in your diet.

How can I get enough protein if I’m on a plant-based diet?

It is still possible to reach your protein target on a plant-based diet but it takes a bit more planning and combining of different foods to make sure you are consuming the right combination of amino acids for muscle building.

There tends to be less protein available per portion of plant protein compared to animal sources and the absorption of plant protein is at a lower rate (10-20%). Because of these factors you will need to keep an eye on your overall intake to make sure you are getting enough and it is worth aiming for the upper end of the protein recommendations due to the lower absorbency rates.

Combining different types of plant protein is a great way to increase your intake and make sure you are getting all of the amino acids you need (as plant protein generally doesn’t have a complete amino acid profile).

Eating legumes with nuts and seeds or grains will help with this, eg beans or peanut butter on toast, lentil and nut curry.

Should I be using protein powder?

Trying to reach your protein target with whole foods when possible is best but it's also fine to use protein powder if you are struggling to meet your target. The unflavoured ones are good as they have less additives etc in and don't impact the taste if you add them to food. The ISSN recommends using powders containing whey and casein protein for people who exercise and are looking to build muscle mass and struggle to meet their protein requirements from whole foods alone.

Does it matter when I eat my protein?

Having protein throughout the day rather than all in one meal will ensure that you have the supply your body needs to continue building and repairing muscle. Aiming for 20g per meal is a good idea if you want to reduce hunger between meals and between 20-40g per meal is recommended for maximising muscle protein synthesis.

Hopefully this article has helped answer some of your questions about protein. If you’d like to discuss anything further please feel free to get in touch.