Protein: how much and from where

What protein does

Protein supplies building blocks for body structures, including muscle, and for functional molecules such as enzymes. It is important, but it does not replace carbohydrates, fats or micronutrients. A meal organized entirely around a large protein portion can crowd out vegetables, grains and other foods that supply different nutrients.

How much depends on the person

Protein needs differ with life stage, body size, activity and health. WHO notes that adolescence and muscle-building activity can change requirements; this does not make a bodybuilder’s target appropriate for everyone. This lesson does not prescribe grams or a scoop count. A dietitian can assess the overall eating pattern before deciding whether intake needs to rise.

Rotate sources rather than buying one solution

Lentils, chickpeas and beans bring protein and fiber; eggs, dairy, fish and meat contribute other combinations of nutrients. Try a bean-based meal in place of a processed-meat meal, or add lentils to a vegetable dish. Choose preparation methods and accompaniments thoughtfully: a protein food can also come with considerable salt or saturated fat.

Read the whole product label

A high-protein claim says little about added sugars, sodium or saturated fat. Compare products using the same serving basis and check ingredients for allergens. Powders and bars may be convenient in some circumstances, but they are not required to make an ordinary meal nutritious and should not displace varied food by default.

Common questions

References

• WHO — Healthy diet
• NHLBI — DASH Eating Plan
• FDA — How to Understand and Use the Nutrition Facts Label