Protein is one of the most important macronutrients, helping you feel nourished, satisfied, and energized throughout the day. And yet, it can be tricky to eat enough, in large part because it’s hard to know exactly how much you need, given how recommendations change with age, activity level, and other factors. That’s why knowing the number-one sign you’re not getting enough protein can help you calibrate your intake to exactly what your body needs.
Meet the experts: Cara Harbstreet, M.S., R.D., L.D., a registered dietitian and owner of Street Smart Nutrition; and Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club
But first, what is a protein? It’s made up of amino acids, which Cara Harbstreet, M.S., R.D., L.D., a registered dietitian and owner of Street Smart Nutrition, previously called the “building blocks of life.” The National Library of Medicine explains that proteins are big, complex molecules that do so many important things in the body, including maintaining cell function and providing structure to your tissues and organs.
While there are different signs that you’re not getting enough protein, there is one that will give it away. Here’s what dietitians say you should look for.
If you feel like your life force is being drained—feeling hungry and unsatisfied between meals, finding it difficult to recover after workouts or a bout of illness, or constantly feeling like you’re in an energy deficit—you might be lacking the key nutrient, Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club, told Prevention. If you are getting enough protein in your diet, you should feel satisfied and full after and between meals, plus feel confident in your body’s ability to bounce back post-workout.
How to get enough protein in your daily diet
If you’re not sure exactly how many grams of protein you need to consume each day, Harbstreet said it’s best to consult a registered dietitian, as there’s no one-size-fits-all approach. Your protein and caloric intake vary based on age, sex, body weight, lifestyle, and activity level. Harbstreet said your protein intake can range from 10 to 15 grams per snack to up to more than 30 grams per meal, depending on these factors.
As a starting point, consider that the recommended daily intake for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That’s 54 grams of protein per day for a 150-pound person or 72 grams of protein for a 200-pound person. But if you’re very active or over 65, that number goes up to between 1 and 1.5 grams per kilogram of body weight.
What should your meals and snacks look like? “As a point of reference, when building a well-balanced meal, aim for ¼ of the plate to contain lean protein, ¼ whole grains, and ½ fruits and veggies,” Harris-Pincus suggested. Focusing on starting your day with a protein-rich breakfast is a great idea because it’s “the time of day that’s more difficult for people to reach the minimum recommended 20 grams of protein,” according to Harris-Pincus. She recommended oatmeal with ultra-filtered milk and Greek yogurt on top; a cottage cheese parfait with fruit and pistachios; overnight oats with ultra-filtered milk, Greek yogurt, chia seeds, fruit, and nuts; or scrambled eggs with cottage cheese stirred in.
From there, you have so many nutritious, protein-packed meal prep recipes and healthy, high-protein snacks to help you easily meet your goals.
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