Protein needs:
- Dietitian.Lauren Hmede
- Apr 8, 2019
- 2 min read
How much protein should you eat?
Protein is an important nutrient needed for normal body functioning. As dietetic guidelines, we recommend to choose unprocessed meat, poultry, seafood, eggs and/or dairy as protein sources. Animal products are important to meet all essential amino acids needs.
Lacto-ovo vegetarian low-carbohydrate diets are a definitive option, and even vegan low-carbohydrate diets are possible. Vegan have a challenge to meet protein needs especially if they follow low carbs or ketogenic diet.
Protein is not a primary source of energy but it is needed to build and maintain muscle and to replenish the amino acid supply used to make enzymes, hormones, and other tissues in addition to muscle.
Furthermore, there is a limited amount of protein that can be absorbed at a meal.
If you consume more protein than you need, excess amino acids will be used to in gluconeogenesis which is a process that makes glucose from non carbs sources.
According to small studies excess amount of protein will raise insulin level. Protein’s effect on insulin may vary significantly from person to person.
In addition, protein is considerably more expensive than natural fats like butter, olive oil and coconut oil.
If you are following carbs restriction then we recommend eating a low-carbohydrate, high-fat diet that is moderate in protein.
A moderate protein intake is defined as 1.2 to 1.7 grams per kilogram (g/kg) of ideal body weight per day for adults. This amount is higher than the minimum RDA for protein which is 0.8 grams/kg body weight but it is less high than the amount of protein on high protein diet which is 2 grams/kg body weight. A high protein intake like this is needed for people who really need it like those healing from major injury or surgery.
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