Do you know how much protein you need to consume?

In recent years, I have seen many articles, even from health professionals, creating some concern among people about protein consumption. Are we eating too much? How much do we really need? Can a high intake harm our kidneys or liver? We will try to clear up these and other doubts in this article.

In defense of protein

1. Recommended protein intake

Currently, the recommended daily intake is 0.8 g per kg of body weight per day. In real terms, this means that if you weigh 60 kg, you need approximately 45g of protein per day. This is actually achieved in most diets in Spain, and even exceeded. However, it is important to note that this is the minimum requirement, without taking into account physical activity, goals, muscle mass, gender, etc.

2. Protein quality

It is also important to consider the quality and quantity of protein. Animal protein from meat, fish, eggs, and dairy products provides all essential amino acids. It is considered higher quality than most plant proteins (e.g., from nuts, seeds, legumes, or grains), with the notable exception of soy, which is also known as a complete protein. That doesn't mean you can't get all essential amino acids through a vegetarian or vegan diet. You just need to combine protein sources throughout the day.

3. Physical exercise

Now, if you are someone who exercises a lot, your protein requirements may be higher than the recommended daily intake. In fact, the International Society of Sports Nutrition (ISSN) recently published its position on protein and exercise. They recommend that active individuals consume 1.4-2.0 g of protein per kg of body weight per day.

4. Body fat

In weight control or body fat loss, a protein intake with a high-protein diet (we recommend reading this article) can also be beneficial. While all diets work by restricting calorie intake, those that are most successful and sustainable are those that allow for slow and steady body fat loss with the best preservation of muscle mass, which is metabolically more active (helping to maintain metabolic rate during times of caloric restriction).

Protein diets, when combined with strength training, have been shown to successfully reduce body weight, body fat, and waist circumference, while preserving lean body mass when in a calorie deficit. To preserve lean mass, it is recommended to consume 1.8-2.7 g of protein per kg of body weight per day, but this will depend on each person's history. The caveat is that a diet can only be successful if it is sustainable for the individual. What works for one person can be hell for another, so it's important to be flexible with recommendations when it comes to weight management.

Is too much protein harmful?

The concern that protein-rich diets can be harmful to our kidneys (liver or even our bones) lacks scientific evidence. In fact, this conclusion is currently supported by the World Health Organization and the Institute of Medicine.

There are many confounding factors that have not been addressed in some studies, such as the amount of physical activity and, fundamentally, the quality of protein ingested. Clearly there is a big difference between eating sausages and chorizo and chicken breast!

Conclusion

• I believe we should all primarily have plant-based diets for health reasons and also for the environment, but animal products can still be part of a healthy and balanced diet.
• Without a doubt, we have a duty to our environment to eat sustainably. The meat and dairy industry is responsible for significant greenhouse gas emissions, and our demand for animal products shows few signs of decreasing. Therefore, despite the evidence supporting the higher protein quality of these foods, we should find ways to reduce our intake by potentially adopting a more flexible approach to eating.
• How can meat and dairy be reduced while maintaining high-quality protein intake? By adding plant-based protein such as tofu, soy, legumes, nuts, and seeds.
• In conclusion, eating a wide variety of protein sources, including plant and animal protein, can have many health benefits. But you must also balance the need to eat and live in an environmentally sustainable way, and ensure that you consume the other macronutrients appropriately.