The Protein Myth: How Much Do You Really Need?

In our diet-obsessed culture, protein has no doubt been one of the main topics of discussion. We’re constantly being pushed to believe we need copious amounts of protein to build muscle, lose weight or just function as a normal human being. But where did this idea come from?

Let’s start by understanding what protein actually is and it’s role in the body.

Protein is a macronutrient comprised of 20 amino acids. Of these amino acids, 11 are naturally produced by the body while the remaining 9, what we call essential amino acids, must be derived from the foods we eat.

The amino acids link up in groups of 50 to 2000 to form a unique chain that makes up the protein. A single cell can harbour thousands of proteins, which can vary greatly in function. 

With 40% of proteins found in skeletal muscle, 25% in organs and the remainder in blood and skin, protein is no doubt an essential molecule to human health. It is required for the growth and repair of tissues, supports the healthy production of hormones and enzymes and increases blood flow to bodily organs.

However, consuming too much protein can actually lead to muscle wastage, and increased risk of heart disease and increase the metabolic burden on bodily organs. 

So how much protein do you actually need?

The recommended daily intake (RDI) varies based on age and sex.

According to the NRV, the RDI for women aged 19-70 is 0.75 g per kg of lean body mass (not total bodyweight) and increases to 0.95 g/kg over the age of 70 and for athletes. For men aged 19-70, the RDI is 0.84 g per kg of lean body weight and increases to 1.07 g/kg in the elderly and athletes.

So where did the idea of protein loading come from?

Well, I won’t get into the history but we can thank clever marketing for that. 

For high quality sources of plant-based protein, check out my free guide Vegan Sources of Protein.