Protein, just like fats and carbs, is an essential macronutrient. Dietary sources come from meat, fish, eggs, dairy, soy, and legumes. Most of us think of it as the food that builds muscle, but it has many other roles in the body. Amino acids (the building blocks of protein) form all of our enzymes, neurotransmitters, and connective tissue.
Additionally, protein plays an important role in regulating appetite and blood sugar. Dietary protein helps to promote satiety by slowing down gastric emptying, and stimulating our bodies' natural GLP-1 production. It can also slow down the rate we absorb carbohydrates into the bloodstream, effectively reducing post-meal blood sugar spikes.
How Much Protein Do I Really Need?
Protein needs vary depending on individual goals, activity levels, and overall health.
- The general guideline is ~0.8 g per kg of body weight
- For muscle building, satiety, or metabolic support, intake can increase to ~1.2 g/kg (or higher in some cases)
The key is to spread protein intake throughout the day. In order to get the benefit of protein for regulating appetite and blood sugar, you have to have protein with every meal and snack.
How Much Protein Is Too Much?
Most of the research around the dangers of protein shows that the quality of the protein is more important than the quantity. Looking at what else is in your protein source, and selecting higher quality proteins, helps maximize the benefits of the protein you're getting.
- Red meat (beef and pork) is also high in saturated fats, which increases our LDL (bad) cholesterol, and is highly calorie-dense. Highly processed meats have also been shown to increase colon cancer risk.
- Lean meats (like poultry) and eggs have not been shown to increase cholesterol or cancer risk, and are typically preferred.
- Legumes, soy, nuts, seeds, and fatty fish are all sources of protein that have shown additional benefits. Legumes, nuts, and seeds are high in fibre, which supports gut health, and also helps with satiety. Fatty fish contain anti-inflammatory omega-3s, and soy protein contains phytoestrogens that support hormone health.
The takeaway: Quality of protein is just as important as getting enough in. Prioritize legumes, fatty fish, and lean meats, avoid processed meats as much as possible, and limit red meat to 1–2x/week.