There is no shortage of influencers talking about protein, a topic filled with debate. As a dietitian, my clients often feel confused about how much protein they really need, and how to ensure they are consuming enough without tracking or over-thinking it.

What is protein?

Protein is one of three macronutrients (alongside fat and carbohydrates), made up of building blocks called amino acids. It plays many roles in the body, such as:

• Supporting cell structure
• Muscle contraction, recovery and growth
• Immune function

An adult’s protein needs can vary due to chronic disease, injury and physical activity level. New data suggests the current Recommended Dietary Allowance (RDA) may not be sufficient to maintain muscle mass and strength as people age. The Dietitians of Canada position on Nutrition and Athletic Performance is that “there is good rationale for recommending protein intakes well above the RDA to maximize metabolic adaptation to training.” That said, the current RDA for protein in adults is 0.8 g/kg of body weight. For example, a person weighing 185 pounds (84 kg), requires at least 67 g (84 x 0.8) of dietary protein per day. This is a great starting point for most adults as a minimum amount of protein required, but it may not be a person’s ideal amount of protein.

Three ways to ensure you’re getting enough:

1. Eat more frequently. Studies show that skipping meals or snacks leads to reduced dietary quality, including reduced protein intake. Meeting daily protein needs will be much easier to do when consuming three meals and two snacks.
2. Focus on an additive approach, choosing a wide variety of protein-rich foods. Once you are eating more regularly, focus on adding proteins to meals and snacks. This may include:
   • Plant proteins — nuts, seeds, nut butters, soybeans (e.g. edamame beans, soy milk, tempeh or tofu), lentils, beans, chickpeas and pea protein.
   • Animal proteins — cheese, yogurt, milk, fish, seafood, meat, poultry, eggs and whey protein.
3. Remember that grains contribute protein too!
   • 1 slice of whole grain bread = 5 – 6 g/slice
   • ½ cup oats = 5 g
   • 1.5 cups cooked spaghetti = 12 g
   • 1 cup quinoa = 8 g.

   Want more personalized information? Meet with a dietitian for assessment and calculation of your protein needs. They can support you with practical meal and snack planning to help you reach your ideal protein intake.

   
   

   Brooke Bulloch, Registered Dietitian (BSc)
   Food to Fit Nutrition Inc.