How much protein do you really need?  Is there a thing as too much protein?  Protein is a hot topic in the fitness world and you will hear all sorts of numbers thrown out there as to how much you should be eating.

Yes we do need protein!!  It’s vital for us to be healthy but you probably don’t need as much as you think you do.  According to Harvard Health Publishing and The Mayo Clinic The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.  Of course if you are working out and strength training you can go up to 1gram per pound.

The thing is our bodies can only handle so much protein and when we get too much our bodies will store it for energy or fat. Just like when we get to many carbs.  Plus when we try to get more protein than recommended we end up eating a lot of meat and dairy which can increase our cholesterol, and blood pressure and might put you at risk for heart disease.

What are some of the best protein sources?

The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy

You also want to spread this consumption throughout the day.  Recommend 15-35 grams of protein per meal.  

The bottom line?

You do not need to eat high quantities of protein to get tone and lean.  Aim for 15-35 grams of protein per meal.  If it’s weight you are trying to lose no matter what diet you follow, if you consume too many calories the scale won’t be doing what you want it to.