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Writer's pictureEric & Maleka Beal

The Importance of High-Protein Intake: Finding the Right Balance


A menopause woman working out

While high-protein diets have benefits, it’s important to know how much is enough for your specific needs and goals.

When it comes to nutrition, protein seems to be everywhere—from meal plans to fitness blogs, it’s a nutrient people are paying serious attention to. But while high-protein diets have benefits, it’s important to know how much is enough for your specific needs and goals. In this article, we’ll break down what protein is, its essential roles in the body, how much you should actually aim for daily, and practical tips for meeting your protein goals without going overboard.


What Is Protein and Why Is It Important?

Protein is one of three macronutrients (alongside carbohydrates and fats) and is made up of amino acids—molecules that serve as the building blocks for nearly everything in our body. Protein isn’t just about building muscle; it’s integral to many bodily functions, including immune support, hormone production, and repairing tissues.


Key Functions of Protein in the Body:

  1. Muscle Repair and Growth: Protein supports muscle repair after physical activity and helps with muscle growth, which is especially important for maintaining strength as we age.

  2. Hormonal Health: Protein provides amino acids that play a crucial role in creating hormones. These hormones regulate everything from stress responses to energy levels, which helps maintain body balance.

  3. Menopause Support: During menopause, protein needs may increase to help combat muscle loss, maintain bone density, and support metabolism, which naturally slows down with age.

  4. Weight Loss and Metabolism: Protein can support weight loss efforts by promoting satiety (the feeling of fullness), increasing thermogenesis (calories burned through digestion), and preserving lean muscle mass, which keeps the metabolism more active.



How Much Protein Do You Really Need?

Getting the right amount of protein can be tricky because recommendations vary based on age, sex, activity level, and life stage. Here’s a general guide to consider:

  • General Adult Recommendation: For most adults, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day. For example, a 150-pound person (about 68 kg) would need around 54 grams of protein daily.

  • Activity Level Adjustments: For individuals who exercise regularly, especially strength training, protein needs can increase to about 1.2–2.0 grams per kilogram of body weight per day to support muscle recovery and growth.

  • Older Adults and Menopause: Adults over 50 and women in menopause may benefit from around 1.2 grams of protein per kilogram of body weight to prevent muscle loss and support healthy aging.

  • Weight Loss Goals: Those aiming to lose weight often increase protein intake to around 1.2–1.6 grams per kilogram, which helps with satiety and prevents muscle loss.



Risks of Eating Too Much or Too Little Protein

Though high-protein diets are popular, consuming too much protein may have side effects. Conversely, eating too little can be harmful. Here’s what you need to know:

  • Too Much Protein: High-protein diets, especially if combined with low-carb intake, can place strain on the kidneys and lead to dehydration, especially if water intake is insufficient. Additionally, a high-protein diet can lead to nutrient imbalances, reducing fiber intake if plant-based sources are overlooked.

  • Too Little Protein: Not getting enough protein can result in muscle loss, weakened immunity, and reduced energy levels. Over time, inadequate protein can affect bone density and muscle strength, increasing injury risk.



Practical Ways to Boost Your Protein Intake

Boosting protein intake doesn’t have to mean overhauling your diet. Here are simple and effective ways to increase protein with diverse sources:

  • Lean Meats: Choose lean cuts of chicken, turkey, and fish for high-quality protein that’s lower in fat.

  • Plant-Based Options: Lentils, beans, chickpeas, tofu, and tempeh are all high in protein and fiber, providing a double benefit.

  • Dairy and Dairy Alternatives: Greek yogurt, cottage cheese, and protein-fortified almond or soy milk can be easily added to snacks and meals.

  • Protein-Rich Grains: Quinoa, oats, whole wheat are a few grains that offer protein along with beneficial carbohydrates and fiber.

  • Convenient Snacks: Include nuts, seeds, or protein shakes as balanced snack options that keep you full and energized throughout the day.


Finding the right balance with protein can enhance your health, from maintaining strong muscles to balancing hormones. Listen to your body’s needs, adjust your intake based on activity level and life stage, and remember that variety in protein sources matters. Making a few small changes can help you meet your protein needs without excess or deficiency.

References

  1. Bauer, J., Morley, J. E., Schols, A. M. W. J., Ferrucci, L., Cruz-Jentoft, A. J., Dent, E., ... & Sieber, C. C. (2019). Sarcopenia: A Time for Action. An SCWD Position Paper. Journal of Cachexia, Sarcopenia and Muscle, 10(5), 956–961. https://doi.org/10.1002/jcsm.12483


  2. Devries, M. C., & Phillips, S. M. (2015). Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey. Applied Physiology, Nutrition, and Metabolism, 40(6), 581–589. https://doi.org/10.1139/apnm-2014-0530


  3. Gorissen, S. H., & Witard, O. C. (2018). Characterising the Muscle Anabolic Potential of Dairy, Meat and Plant-Based Protein Sources in Older Adults. Proceedings of the Nutrition Society, 77(1), 20–31. https://doi.org/10.1017/S002966511700194X


  4. Hoffman, J. R., & Falvo, M. J. (2017). Protein – Which is Best? Journal of Sports Science and Medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/


  5. Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein "Requirements" beyond the RDA: Implications for Optimizing Health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550


  6. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006


  7. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary Protein – Its Role in Satiety, Energetics, Weight Loss and Health. British Journal of Nutrition, 108(S2), S105–S112. https://doi.org/10.1017/S0007114512002589


  8. Wolfe, R. R., & Miller, S. L. (2020). The Recommended Dietary Allowance of Protein: A Misunderstood Concept. JAMA, 324(22), 2297–2298. https://doi.org/10.1001/jama.2020.18874


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