Your Protein Consumption Could Be Just Enough

February 24, 2025 TruthUSA

The loss of muscle can occur more rapidly than many realize, particularly as we age. Here’s how boosting your protein intake now can safeguard your strength and promote longevity.

Consuming adequate protein is vital for maintaining muscle. However, experts argue that the recommended dietary allowance (RDA) for protein does not adequately represent the amount necessary for optimal muscle health. This is particularly relevant for individuals aiming for healthy weight loss.

To truly thrive—not just exist—you may need significantly more.

Minimum Recommendations

“The RDA for protein is merely the lowest amount required to avoid deficiency, rather than the ideal level for overall health,” explained Angel Planells, a registered dietitian, to The Epoch Times.

Dietary guidelines recommend that adults consume 0.8 grams of protein per kilogram of body weight daily.

Nevertheless, the protein needs in the United States haven’t been reevaluated since 2005. Various studies indicate that some adults, particularly seniors, those who are active, and individuals with chronic conditions like obesity or Type 2 diabetes, may require more than the RDA, according to Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, as reported by The Epoch Times.

Research indicates that exceeding the RDA for protein can lead to improved health outcomes, especially in older adults, aiding in the prevention of muscle loss (sarcopenia), supporting muscle maintenance and weight control, and enhancing feelings of fullness (satiety).

Advantages of Sufficient Protein Intake

Adequate protein consumption is essential for sustaining and building muscle mass as well as endorsing physical strength and metabolic health. Over time, regular protein intake aids in improving body composition by fostering fat loss while conserving lean muscle tissue.

Skeletal muscle mass serves as a critical marker for metabolic health. Increasing evidence also suggests that having greater muscle mass and strength correlates with enhanced health, longer lifespan, and lower disease risk.

Muscle helps mitigate the risk of chronic diseases, such as Type 2 diabetes and cardiovascular conditions, according to Dr. Gabrielle Lyon, a family physician, muscle specialist, and best-selling author, as per her comments to The Epoch Times.

For those on a weight loss journey, adequate protein intake is crucial to prevent unintentional muscle loss. Ideally, weight should predominantly be lost from fat stores, as fat is a major contributor to metabolic disease. However, during weight loss, muscle mass—particularly skeletal muscle—is frequently compromised. In reality, 20 to 40 percent of total body weight loss can derive from muscle, which can adversely affect both short- and long-term health.

In addition to preserving muscle, protein intake aids in appetite reduction and promotes weight loss. High-protein diets (HPD), comprising 20 percent to 35 percent of calories from protein or 1.2 to 1.9 grams per kilogram of body weight daily, are effective in managing appetite and preventing weight regain. For instance, a man weighing 100 kilograms (220 pounds) would require between 120 and 190 grams of protein each day. For context, one chicken breast contains roughly 50 grams of protein.

Protein consumption boosts hormones that foster feelings of fullness while decreasing ghrelin, the hormone responsible for hunger. This results in a more significant sense of satiation and lowered food intake. Furthermore, protein has a higher thermic effect, meaning it demands more energy for digestion and processing compared to fats and carbs—a crucial advantage for weight management.

Recommended Amounts

A general guideline for protein consumption is approximately 1 gram per pound of ideal body weight, or about 1.6 to 2.2 grams per kilogram. This amount typically suffices for most individuals, although personal needs may differ based on age, activity level, health status, and specific goals, as per Lyon.

In addition to older adults and athletes, pregnant women, those recovering from illnesses, and individuals managing chronic diseases also have heightened protein needs to meet their metabolic requirements. This emphasizes the significance of tailored dietary strategies, rather than generic recommendations, as noted by Lyon.

A long-term protein intake of 2 grams per kilogram of body weight per day is deemed safe for healthy adults. For highly active individuals, the tolerable upper limit rises to 3.5 grams per kilogram per day, as explained by Stacy Sims, an exercise physiologist and nutrition scientist with a doctorate in environmental exercise physiology and sports nutrition, speaking to The Epoch Times.

As individuals age—particularly as women enter menopause and men near their 60s—the body’s responsiveness to both exercise and protein intake for muscle building declines. To combat this resistance, people in these demographics should target protein intake at the higher end of the recommended spectrum, added Sims.

Dispelling Protein Myths

One frequent concern is that high-protein diets may damage the kidneys. However, this misconception has been disproven. Research on HPD in obese adults and data from the Nurses’ Health Study reveal no deterioration in kidney function.

While some speculate that HPD may raise fracture risk due to an increased acid load, a meta-analysis of 74 randomized controlled trials found no substantial difference in bone mineral density between HPDs (16 percent to 45 percent of daily energy from protein) and low-protein diets (5 percent to 23 percent). However, this study did not assess fracture risk directly.

Moreover, inadequate protein intake is associated with osteoporosis in older adults. Studies, including the Framingham Osteoporosis Study, indicate that higher protein intake may thwart bone loss in this demographic.

Another common belief is that plant-based proteins are nutritionally on par with animal-based proteins. While plant proteins can contribute to a nutritious diet, they often lack one or more essential amino acids and generally require higher amounts to match the efficacy of animal proteins for muscle building, Lyon stated.

Achieving Your Protein Goals

Lyon provided the following sample meal plan with balanced protein intake for a woman with an ideal weight of 120 to 150 pounds:

Breakfast: 2 large eggs with 3 ounces of lean ground turkey (33 grams of protein)
Lunch: 5 ounces of grilled chicken breast, 1 cup steamed broccoli, and 1/2 cup cooked quinoa (40 grams of protein)
Snack: 1 cup of plain Greek yogurt topped with 1 tablespoon of chia seeds and a handful of berries (22 grams of protein)
Dinner: 6 ounces of baked salmon with 1 cup of sautéed spinach and 1 medium baked sweet potato (40 grams of protein)

Lyon highlighted that many people underestimate their protein needs and often overlook the importance of protein-dense foods in their diets. Moreover, modern eating trends tend to prioritize carbohydrates and fats over protein, partially due to convenience and food availability.

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