Protein in your diet: how much you need and where to get it

Protein in your diet is the foundation for muscles, skin, immune cells and many hormones. When you do not get enough, you feel it not only as weak muscles but also as quick fatigue and hunger soon after eating. Below is how much protein you need, how to work out your amount and how to increase it without complicated math.

Benefits of protein in your diet: why do you need it?

Protein is involved in almost every renewal process in the body. You need it every day, not just on training days.

• Muscles — maintaining and repairing muscle tissue.
• Immunity — many immune cells and antibodies are built from protein.
• Fullness — protein-rich food keeps you satisfied longer than fast carbs.
• Skin, hair and nails — they need building material too.

How much protein in your diet do you need?

A general guideline for an adult without intense training is about 0.8 g of protein per kilogram of body weight per day. This figure is cited, for example, by the British Heart Foundation and the British Nutrition Foundation.

To estimate your amount, multiply your weight in kilograms by 0.8 (or your weight in pounds by about 0.36). With regular strength training or at an older age, when muscle mass is lost faster, the need is usually higher — worth discussing individually with a nutritionist or doctor.

Which foods give you protein in your diet?

Protein is found in both animal and plant foods. Variety works best.

• Animal sources — meat, poultry, fish, eggs, cottage cheese and other dairy.
• Plant sources — legumes (lentils, chickpeas, beans), tofu, nuts and seeds.
• Whole grains — buckwheat, oatmeal and quinoa also add a little protein.

If you do not eat meat or want to eat it less often, see “Plant-based protein: how much you need and where to get it”.

How to get more protein in your diet easily

The simplest way is to spread protein across all your meals instead of eating almost your whole daily amount at dinner. Small changes to familiar food make a noticeable difference.

• Add an egg, cottage cheese or yogurt to breakfast.
• Put legumes in soups and salads.
• Choose snacks with protein — nuts, yogurt, hummus.
• Do not skip a meal after a workout — more in “What to eat after a workout”.

How is protein linked to energy during the day?

Protein at breakfast and lunch helps you avoid sharp spikes and dips in blood sugar, which feel like sudden sleepiness. It slows the absorption of carbohydrates, so energy is released more evenly.

More on how this works in “Sugar and energy: how to avoid afternoon crashes”, and morning menu ideas in “Healthy breakfast for energy”.

Why does protein matter alongside strength training?

Without enough protein, muscles recover more slowly and you feel less benefit from your workouts. This is especially important after 40, when muscle mass starts to decline faster.

How can you tell if there is too little protein in your diet?

Only a review of your diet with a specialist can say for sure, but there are indirect hints. For example, if most of your meals contain no protein food at all.

• Hunger returns soon after eating.
• Muscles recover slowly after exercise.
• Breakfast and lunch consist mostly of bread, grains and sweets.

Who should be careful with protein?

For most healthy people, a moderate increase in protein from ordinary foods is safe. If you have kidney disease or other chronic conditions, discuss your protein intake with your doctor.

To support movement, many people also use the Y-Age Carnosine patch — according to the company, it supports interest in physical activity. And for energy during the day, X39, which LifeWave says helps you feel more energized and recover better after exercise.

Read also: Plate method: how to build a balanced plate with rice.