Protein intake is all the rage these days… but are you actually taking the right amount?

From the desk of Miles Everson:

I hope your week has been going well!

Every Friday, I talk about insights and trends on health, wealth creation, well-being, happiness, the future of work, book reviews, marketing, tips, and more in the hopes of inspiring you to take your career and personal life to the next level.

Today, I will talk about protein and why every health-focused individual seems to be so fixated on it these days.

Keep reading below to know more!

Protein intake is all the rage these days… but are you actually taking the right amount?

The past few years have seen a remarkable shift in consumer behavior when it comes to food intake. Highly-processed foods, sugary drinks, and alcoholic beverages have now given way to healthier alternatives.

In fact, an Ipsos report found that six out of 10 Americans are limiting their intake of processed food, while another 44% are turning to organic food or food items that contain less chemicals and pesticides.

Meanwhile, a Gallup poll found that alcohol consumption among American adults has plummeted to a record-low 54%.

With nutrition and wellness now at the forefront of consumers’ minds, protein-fortified items have seen a massive uptick in demand, with 61% of consumers upping their protein intake in 2024, up from 48% in 2019.

Simply said, protein is all the rage these days and everyone is upping intake.

However, should you do the same?

How much protein do you really need?

To answer these questions, we need to discuss what role protein plays in your wellness and fitness first!

Protein isn’t just a fitness enthusiast's best friend. Your body relies on it to build enzymes, kickstart biochemical reactions, repair tissues, provide energy, and keep your metabolism running.

Also, protein regulates your body’s acids and fluid balance. It’s also responsible for forming antibodies, which are crucial to your immune system.

According to scientific research , a lack of protein intake has been linked to stunting, anemia, physical weakness, vascular dysfunction, and impaired immunity.

To cut the story short, protein intake isn’t optional, especially if you’re a health-oriented individual.

This brings us to the question we raised above, “How much protein do you actually need?”

Based on information from Harvard Health , the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.

Said another way, if a person weighs 150 pounds, he or she should aim for 54 grams of protein each day. To make it easy to find out how much protein you need each day, you can make use of this online protein intake calculator.

Considering the RDA for protein, it’s very easy for the average individual to exceed his or her daily requirement before the day ends. For example, a single cup of chicken breast contains roughly 43 grams of protein.

Depending on your weight, you could easily exceed your daily protein requirement before the day ends.

That said, not everyone’s protein needs are the same. Even though there’s an RDA for protein intake, some individuals, like athletes, need more protein to sustain their performance and support muscle recovery.

… but what if you're not an athlete? Would taking too much protein be dangerous?

According to Dr. John Ivy, an academic specializing in sports nutrition, taking more protein than you need isn’t dangerous… but it isn’t beneficial either. This is because your body doesn’t store excess protein in your muscles and your body can only ingest so much of it.

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As we’ve said above, protein is highly beneficial to your health… and while you can benefit from consuming more than the daily requirement if you’re an athlete, you don’t have to up your intake just because everyone is doing it.

So, the next time you think about protein intake, pay attention to what your body actually needs.

This way, you can maximize the benefits of getting enough protein without going overboard!

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