Protein is on every label now, usually with a number in bold. Some of that attention is earned. Much of it is marketing.
The baseline
For a healthy adult, the reference intake is about 0.8 grams of protein per kilogram of body weight per day. For a person weighing 70kg, that is roughly 56 grams.
Higher intakes — 1.2 to 1.6 grams per kilogram — are appropriate for some people:
- Adults over 65, who lose muscle more readily
- People training seriously, particularly with weights
- People recovering from surgery, injury or a long illness
- People losing weight, where protein protects muscle
Affordable sources
Protein does not have to be expensive:
- Eggs — roughly 6g each
- Beans — around 15g per cooked cup
- Groundnuts — about 7g per handful
- Sardines and mackerel — inexpensive, and useful for omega-3 as well
- Milk and yoghurt — a 250ml serving of Greek yoghurt can carry over 10g
- Chicken, goat meat, beef — good sources, though usually the costliest
Spread it across the day
Most people eat very little protein at breakfast, a moderate amount at lunch and a large amount at dinner. The body uses protein better when it arrives steadily. Aim for some at each meal rather than one heavy serving.
What supplements are actually for
Protein powder is food, not medicine. It is convenient, and that is its only real advantage. If you meet your needs from meals, a supplement adds nothing but cost.
A caution that matters
If you have kidney disease, more protein is not better and can be harmful. Protein targets in that situation must be set individually. Please do not follow general advice — including this article — in place of care from your dietitian and doctor.