How Much Protein Do You Really Need?

By Seth Czarnecki

Reviewed by QualityHealth's Medical Advisory Board

Protein is essential for healthy muscle, cell, and organ growth. Simply put, it helps replenish broken down muscle and tissue that comes as a result of exercise or disease. Without adequate protein, your muscles will not achieve the balanced growth they need.

Keep in mind, however, that over-indulgence can be just as damaging to your diet as under-indulgence. Too much protein, especially from animal-products, can put excessive stress on your organs. Furthermore, a statement for Healthcare Professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association states that individuals who over indulge in protein are at risk for "compromised vitamin and mineral intake, as well as potential cardiac, renal, bone, and liver abnormalities overall."

What are Healthy Proteins?

Proteins can be broken down into two categories: complete and incomplete (or complementary). Complete proteins come from animal products such as eggs, meat, fish, and dairy. Incomplete proteins come from non-animal foods such as beans, rice, and tofu. The important nutritional difference between the two is that complete proteins provide the essential amino acids your body needs to function properly.

Top Proteins:

Eggs
Chicken breast
Cold water fish, such as mackerel, salmon, and tuna
Legumes (or beans)
Nuts

According to the Centers for Disease Control and Prevention (CDC), it's recommended that 10 to 35 percent of your daily calories come from protein. While your daily recommendation may vary depending on your level of activity, the suggested gram intake is as follows, as provided by the CDC: