Insights from Dr. Heim at Heim Regenerative Medicine Center
A topic I have gotten a lot of questions on lately is how much protein is enough. There are lots of firm opinions on this topic, but the answer to this question is that it depends on multiple factors.
The protein’s RDA is 0.8 grams per kilogram of body weight. So at 197 pounds or 89 kilos, that would be 71 grams of protein per day which is fine for a sedentary person without much muscle mass to maintain their muscle mass BEFORE THE AGE OF 30. However, you will need more if you are physically active, lift weights, do HIIT training, etc. If you are over 30, you will need more protein, AND you need to be lifting weights to maintain or build muscle mass.
We begin to lose muscle mass in our 30s if we are not eating enough protein AND doing some weight lifting. It worsens in our 40s, and the wheels fall off in our 50s. Maintaining muscle mass and strength, particularly leg strength, is crucial for health and longevity. Muscle strength has been tied to longevity and improved cognitive function later in life. Just taking a single endpoint, hip fractures from falls, illustrates this point. The less strength and stability you have as you age, the more likely you will suffer a fall and fracture a hip. The average one-year mortality rate after a hip fracture after age 60 is around 22%. Think about that for a minute. After the age of 60, if you fall and break your hip, you have a 22% chance of dying in the first year after that fall. For most of that 20%, this means they never make it out of the hospital or rehab center.
So how much is enough? Most experts (not social media influencers) agree that the optimal range for protein intake is between 1.5 and 2 grams per kilogram of body weight. This is DOUBLE the amount recommended by the RDA. That equates to 133 – 178 grams of protein, a goal I rarely hit. In all nutrition advice, caveats abound. Your actual needs depend on activity level, age, and amount of muscle mass you have. This range, 1.5 – 2 grams per kilogram, is safe and appropriate for most people. You may need even more if your activity level is elite. The more active you are, the more intense your activity is, and the higher your muscle mass is, the more protein you likely need to maintain and build muscle mass AND recover from that activity.
Another caveat is that if you are overweight or obese, you want to shoot for an ideal weight to calculate protein levels. Those who weigh 250 pounds but whose ideal weight is 200 pounds should use 200 pounds to calculate their protein intake.
Most people need more protein for their weight and activity level. Especially in the age of intermittent fasting and time-restricted eating, where you might be skipping meals, it can take a lot of work to hit that target. A good start approach is to get some protein with every meal. Getting closer to your goal will be much easier if you spread it over three meals. Another strategy is supplementing with a good, clean protein bar or powder. This means finding those products with little or no sugar, artificial sweeteners, and processed ingredients.
The most bioavailable protein comes from animal products such as meat, poultry, fish, and eggs. Most of what we eat has some amount of protein, but how well our bodies absorb that and how to complete the protein matters. Bioavailability is the easiness of our bodies to digest and absorb nutrients. Although plants have a protein, the bioavailability is lower than in animal products. Eating various foods, plants, and animal products is an excellent way to ensure enough protein and a healthy diet.
A typical pattern I see is eating very little protein at breakfast. Like the time-restricted eating crowd, missing a meal or not eating much protein at breakfast makes it very hard to catch up throughout the day without supplementing with another source. If you are in the habit of eating, say, oatmeal or cereal for breakfast, you should add some protein to that meal. There is a particular grain-free granola that I like to eat some mornings, but it needs more protein, so I blend up some powder in the almond milk I use for an easy protein addition.
Take a good look at your diet, or even use an app to count your macros for a few days and see if you are short on protein intake. You may find you are getting less than you think.
Conclusion
I cannot stress the importance of protein for maintaining muscle mass, strength, and overall health enough. At Tampa Health Center, we recommend a protein intake of 1.5-2g/kg of body weight, especially for physically active individuals. If you want to optimize your health and achieve your fitness goals, I encourage you to schedule an appointment with me at Heim Regenerative Medicine Center. Together, we can develop a personalized nutrition plan that meets your unique needs and sets you on the path to optimal health.
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