Over the last decade, there has been a push towards increasing protein in our diet. It has become a fixation and is at the center of many diet fads. Let’s take a dive into the world of protein and sift through what it is, why it is important for our health, and just how much do we need on a daily basis.

Proteins are molecules comprised of many amino acids linked together in our body that play a role in growth, development, and maintaining bodily functions. This is why getting enough protein is important so we can continue to support our bodily functions. To understand protein, one must understand what amino acids are. These are organic compounds that serve as building blocks for protein. There are 20 amino acids, 9 of which are essential, meaning we need to obtain them from our diet. The other 11 amino acids our bodies are able to produce on their own. Eating foods that are complete proteins (have all 9 essential amino acids) is a great way to ensure your body can function at its best. Examples of complete protein foods include most poultry, beef, pork, fish, eggs, dairy products, quinoa, soy, buckwheat, chia seeds, and hemp seeds.

Now the million-dollar question, how much protein do I need in a day? Patients ask me this question very often and the answer is it depends on your gender, physical activity, fitness goals, and certain health conditions you may have. The most widely accepted guideline is based on the Recommended Dietary Allowance (RDA) and at a minimum, for women itis 46 grams a day and for men it is 56 grams a day. For athletes, active individuals, and those who are recovering from illness or injury, the recommended amount is higher and can be calculated by multiplying your weight in kilograms by 1.5. For those who are serious about strength training and prioritize heavy resistance exercise, recommendations can be as high as 2.0 grams per kg of body weight.

It is important to consider what happens if too much protein is ingested. This can lead to health problems such as chronic kidney disease. In those who chronically ingest high amounts (2.5 mg or higher per kg) can predispose themselves to decreased kidney function. It can also lead to dehydration as protein metabolism requires water to excrete the byproducts. Over time, without a balanced diet and lack of fiber, protein can lead to constipation. While these issues take years to develop, it is important to be aware especially with younger athletes who will be emphasizing higher protein in their diet from a younger age.

Overall, protein is an extremely important building block molecule that serves many purposes. Obtaining it from the diet and getting enough from whole foods alone is achievable. Protein shakes and powders are convenient and not something you should feel are required, but when used appropriately, can help you hit your protein goals. As always, consult with your doctor before starting a new diet or exercise regimen.

Dr. Paramveer Swaich, DO, Family Medicine, Corewell Health East-Grosse Pointe. For more information, please visit: www.corewellhealth.org.