From fitness enthusiasts and athletes to those seeking weight management and overall wellness, protein has become a focal point in the realm of nutrition and health and in many dietary conversations. This surge in interest is not without reason, as protein plays a crucial role in supporting various bodily functions and maintaining optimal health. However, how much protein do we really need to sustain these processes?

Protein is a macronutrient composed of amino acids that serves as a foundation for countless bodily processes, including tissue repair, hormone production, enzyme function, and immune support. Furthermore, protein is essential for preserving and building muscle mass, making it particularly relevant for individuals engaging in regular physical activity or pursuing weight loss goals.

While the benefits of protein are evident, it is crucial to strike a balance that aligns with individual needs and goals. Consider the following factors:

Personal protein requirements:

In Australia, the recommended dietary intake of protein for females and males aged 19 to 70 years respectively is 0.75g/kg and 0.84g/kg of body weight per day.¹ Over the age of 70 years, protein requirements increase for women and men to 0.94g/kg.

According to the most recent Australian Health Survey, females aged 19-70 years consumed an average of 79g and men 107g of protein per day.² Therefore, on average and in general, Australian adults are sufficiently meeting their protein requirements.

Protein intake that exceeds requirements does not lead to greater muscle growth but instead will be used for energy or stored on the body as fat, just like other macronutrients would. Furthermore, higher protein diets can put stress on the kidneys so should not be undertaken in those with a history of kidney disease.

Quality protein sources:

It is also integral that we are getting protein form high quality sources, for example, lean meats, poultry, fish, eggs, legumes, tofu, and dairy products. These sources provide essential amino acids while being mindful of saturated and trans fats which can raise blood cholesterol levels. The CSIRO suggests that Australians are getting over one-third of their daily protein from fast food, cakes, pastries and biscuits.³ Therefore, instead of opting to increase general protein intake, it may be more beneficial to choose higher quality protein sources.

Timing and distribution:

Data from the Australian Health Survey also shows that Australians have a skewed protein distribution, favouring the evening meal and a significantly lower intake at breakfast.² Evenly distributing protein intake throughout the day, helps to support muscle protein synthesis and provides a steady supply of amino acids for optimal function.

Whole food approach:  

While protein is important, maintain a well-rounded diet by incorporating a variety of nutrient-dense foods from all food groups. Balance protein intake with an adequate consumption of carbohydrates and healthy fats to ensure requirements for vitamins, minerals and dietary fibre are also met.

References:

1. Protein [Internet]. National Health and Medical Research Council; 2021 [cited 2023 May 24]. Available from: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
2. Australian health survey: Usual nutrient intakes, 2011-12 financial year [Internet]. ABS; [cited 2023 May 24]. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release
3. Noakes, M, (2018) Protein Balance: New Concepts for Protein in Weight Management; CSIRO, Australia.