Nutrition

Proteins: how much should you get from your diet?

Proteins are always at the center of numerous debates regarding the appropriate and safe amount.

Many claim they can even be a problem for kidney health if consumed in an amount slightly higher than the Guidelines.

In truth, numerous studies have been conducted to assess potential risks, and most of them have found that for healthy individuals without pre-existing kidney issues, they do not pose a risk to renal health. Obviously, the problem is always uncontrolled excess that is not personalized based on one’s physiological characteristics and lifestyle. If consumed in an adequate amount, proteins can, instead, be an excellent nutritional source.

An adequate protein intake is essential for proper muscle maintenance and growth, but not only that. Proteins have many other direct and indirect functions that can improve my lifestyle. Among these, the structural role in building muscle, tendons, skin, and other components is certainly the most important, but there are also transport and contractile functions, and not least the regulatory function via enzymes and the immune function via antibodies. Indirectly in a diet they can also increase satiety and allow greater sustainability.

Therefore, they are truly fundamental components, and for this reason it is essential to consume them in the correct amount.

Recommended amount

Guidelines indicate for a healthy adult man an amount of 0.8 grams of protein per Kg of body weight. So a person weighing 80 Kg should consume about 65 grams of protein.

However, this amount of protein is low for those who are physically active and decidedly too scarce for those who do high-intensity activity or fitness.

In fact, for athletes and individuals who regularly engage in sport and fitness.

Guidelines suggest at least 1.5-2 grams of protein per Kg of body weight per day to maintain and even increase muscle mass. So for an 80 Kg individual, daily intake can reach 120 grams–150 grams of protein. For some sports or in certain phases of body recomposition or in preparation for a competition, these amounts can also be increased. In fact, many studies have shown that in healthy, athletic individuals there are no contraindications even up to 2.5–3 grams of protein per Kg of body weight. Obviously, this refers to athletes followed by a Nutritionist and/or a Physician, as well as a team of professionals.

Proteins and weight loss

Proteins can also help us in a weight loss and body recomposition journey, as they play a key role in a diet: they increase satiety. You may have experienced eating even 2 plates of pasta, pizza with dessert, or multiple portions of meat at a barbecue, but I challenge you to eat double the amount of chicken or other lean protein sources you usually consume, especially when paired with vegetables and light seasoning. So, increasing protein intake in the right amounts can help us manage a diet more effectively and also preserve lean mass, especially if nutrition is combined with the right physical activity.

Which proteins to choose?

The recommendation is certainly to vary protein sources, prioritizing lean ones such as white meat, white and oily fish, and especially plant-based sources like legumes. Even more caloric sources like red meat, fatty fish, and dairy can help increase protein intake, but they should be consumed in moderation and in the right amounts. Protein supplements in the form of powders, bars, puddings, or similar products can be useful in some cases to increase protein intake in a more practical way, but they are not necessary if you already follow a healthy and balanced diet with the right protein intake. And how much protein do you eat? If you have any questions, contact us and book a free consultation with our Nutritionist.

Ivan Di Tria

Biologist and Nutritionist. Specializing in Clinical and Sports Nutrition, Dr. Ivan Di Tria helps people improve their diet and lifestyle with a scientific, personalized, and sustainable approach.