Protein is a vital nutrient for muscle repair, immune function, and overall health, but how much do we actually need each day? Nutritionists suggest that the ideal amount varies based on age, activity level, and health goals.
Recommended Daily Protein Intake
For the average adult, the general guideline is 0.8 grams of protein per kilogram of body weight. However, athletes, pregnant women, and older adults may require more—up to 1.2–2.0 grams per kilogram.
Best High-Protein Foods
Incorporating protein-rich foods into your diet is easier than you think. Here are some top sources:
- Lean meats: Chicken, turkey, and lean beef.
- Fish: Salmon, tuna, and cod.
- Dairy: Greek yoghurt, cottage cheese, and milk.
- Plant-based: Lentils, chickpeas, quinoa, and tofu.
Signs You're Not Getting Enough Protein
Fatigue, muscle loss, and frequent illnesses can indicate a protein deficiency. If you're experiencing these symptoms, consider adjusting your diet or consulting a nutritionist.
Can You Overdo Protein?
While protein is essential, excessive intake can strain the kidneys and lead to weight gain. Balance is key—focus on whole foods rather than relying solely on supplements.
By understanding your body's needs and choosing quality protein sources, you can optimise your health and energy levels effectively.
