How to Eat Enough Protein

Topping Up: Protein is the king of macronutrients — at least, if you ask social media. More and more people are buying protein powder, and manufacturers are packing extra protein into everything: cakes, cookies, chips, and even water! Yes, protein is important, but the internet is overhyping how much you need (go figure). 

The Benefits: Protein is an essential nutrient that plays a major role in building muscle and strength. But it does much more than that. Protein drives metabolic reactions, regulates hormones, keeps your skin healthy, transports nutrients, and so much more. In short, without any protein at all, the human body wouldn’t function optimally. 

How to Do It: The USDA recommends no less than 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This is the minimum you need to not get sick from nutrient deficiency. If you weigh 150 pounds, your minimum is 54 grams (150 x 0.36). Nutrition is rarely black-and-white, and certain conditions, like illness and pregnancy, require more protein. A simple rule of thumb to get “enough” protein? Aim for 20 to 30 grams per meal, three to five meals a day depending on your calorie needs.