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Piecing Together the Protein Puzzle

The popularity of high-protein diets and the promises in ads for protein powders and supplements may leave you wondering how much you really need.

Protein is an important nutrient for your body, and not just for muscle. It plays critical roles in every cell, tissue, and organ. However, most of us already get plenty in our daily diets.

Protein Needs Change with Age

The amount of protein we require increases as we age. An adult needs more than twice as much as a small child. Proteins actually account for about 15 percent of our body weight.

Twenty different amino acids make up various types of protein. While the body makes many of these amino acids, some must come from diet. Complete protein foods like meat, fish, eggs, poultry, and dairy products contain all these essential amino acids.

Try a Combo

Incomplete plant proteins such as beans, grains, nuts, and seeds are low in at least one essential amino acid. But eating different incomplete protein foods in the same day can provide all you need. Good daily pairings include rice and beans, or peanut butter on bread.

At least 10 to 35 percent of the calories in your daily diet should come from protein. Most Americans eat diets that contain 12 to 18 percent protein, which is more than enough to meet daily needs.

Consuming 2 cups of milk or yogurt, 3 ounces of meat, and 1½ cups of beans meets the daily protein requirement for both women and men.

did you know

High-protein diets won’t benefit most of us. Even athletes don’t need lots of extra protein. Plus, loading up on high-protein foods will add extra calories that can add unwanted weight.