How much protein do I really need?

That’s a question Novant Health registered dietitian Kelly Homesley answers constantly at Novant Health Bariatric Solutions - Elizabeth, because as she works with patients seeking weight loss, there’s a lot of confusion about protein consumption. She wants people to understand four things about protein:

• You don’t need as much protein as you might think, and more is not always better.
• Protein consumption rules change if you are overweight.
• Some of the protein sources people turn to are triggering other health problems.
• There are some high-quality sources of protein that won’t break the bank.
  

What does protein actually do for your body?

Protein speeds up metabolism in two ways. “Protein is helpful in building muscle mass, which speeds up metabolism,” Homesley said. “It’s also speeding up your metabolism from digestion alone. You burn more calories digesting it than you do any other macronutrient. (The two other main categories of macronutrients are carbohydrates and fats.) That’s why protein is having its moment still.”

Your body budgets protein, prioritizing repairing and building muscles. “That’s going to take 20 to 40 grams of protein per meal,” Homesley said. “Then whatever’s leftover is going to go to supporting skin, hair, nails and go on to support enzymes and hormones and aid organ function. Then whatever is not used from that, some can be used for energy if you’re active.” If you’re not active or consume too much at one sitting, the leftover protein is converted to glucose and then fat for long-term storage — aka weight gain.

If you take a GLP-1 medication or are working on losing weight in other ways, consuming protein becomes even more crucial. “If you don’t activate your muscles with strength training and you don’t consume enough protein to maintain muscle mass,” Homesley said, “you’ll lose muscle mass at the same rate or even faster than fat.”

How much protein do you need each day?

For people at a healthy weight who aren’t serious athletes, the rule of thumb is to consume 0.8 grams of protein per kilogram of body weight, not to exceed 2 grams per kilogram of body weight.

Make your protein math easier: Divide your weight in pounds by 2.2, then take that result and multiply it by 0.8 grams. So for instance, a 150-pound man should consume around 55 grams of protein a day. If he’s lifting weights or otherwise trying to build muscle, he could go to the maximum 2 grams of protein per kilogram of weight — or about 136 grams of protein daily.

Can you eat too much protein?

Here’s a crucial point Homesley wants people to understand: More protein is not always better.

“Having too much protein can cause bloating, constipation and cramps,” she said. “That comes from too much protein and not enough fiber.”

Excess protein also can strain kidneys, which is especially dangerous for people with underlying kidney problems. Having too much protein without enough water can cause dehydration, as the body uses extra water to flush out metabolic wastes from breaking down protein, Homesley said.

And last, too much protein of the wrong kind — the kind with a lot of saturated fat and/or sugar — can cause heart disease.

What are the healthiest sources of protein?

Here are Homesley’s top recommendations for protein sources:

For omnivores:

• Poultry
• Salmon or “white” fish (like cod)
• Plain Greek yogurt
• Cottage cheese
• High-quality bone broth. “Our patients on GLP-1 medications — a lot of them don’t feel well,” Homesley said. “They have digestive issues, and their appetite is low.” Liquid bone broth can help fill the protein gap when your gut just doesn’t feel well, she said. Make sure the sodium content isn’t too high.

For the budget-conscious:

• Canned tuna
• Canned pink salmon
• Eggs

For those focused on a plant-based diet (and many of these are wallet-friendly, too):

• Lentils (the protein rock stars of the legume world)
• Chickpeas, black beans, peas, edamame
• Quinoa
• Meat substitutes like the “Beyond” brand
• Tofu
• Nuts. The calories from nuts can add up quickly though, so make sure to stick to just one serving, and add a piece of fruit with it if you are still hungry.
• Not a foundational source of protein, but if you’re enjoying vegetables anyway and want one with a surprising level of protein for a plant, opt for cooked collards. There’s 5 grams of protein in a cup of those traditional southern greens.

Are protein bars and shakes healthy?

Too many protein bars are high in sugar, Homesley said, and it’s better to get your protein from a whole food source. Toward that end, she doesn’t recommend replacing meals with protein shakes. However, if it’s either a protein shake or you don’t eat at all, then Homesley suggests opting for a whey-based protein powder or premade whey-based shake. Whey will keep you full longer than pea protein, she said.

The bottom line on protein: “Try to have protein with every single meal or snack that you eat,” Homesley said.