How Much Protein and Are Protein Powders Helpful? 

We all need protein, but how much protein and what about protein powder? Protein powders are often thought of as nutritional supplements for athletes. This is understandable because most protein powders focus on selling their products to athletes. But, while athletes do need more protein than most people, many don’t know that as we age, we all need more protein.   This can be challenging because most people tend to consume less protein as they age. 

What is Protein? 

Protein is an essential nutrient that everyone needs every day. Protein, along with carbohydrates and fats, is considered to be a macronutrient because you need more of these every day than the micronutrients like vitamins and minerals. Plus, it’s these macronutrients that contribute to our daily need for energy.

Protein is so important for optimal health that your body naturally contains over 10,000 different proteins. Protein is critical for all parts of your body including your muscles, bones, skin, hair, enzymes, blood, hormones, etc. Protein helps with so many functions including promoting bone and muscle mass and strength, healing burns and wounds, and having a strong immune system.

Some studies show that consuming enough protein each day can help you stay fuller longer, and may help with managing weight.  In fact, if you eat your protein food first, that can help increase a hormone called GLP-1 that helps with satiety.

How Much Protein Do You Need? 

In the United States, we have the Recommended Daily Allowance (RDA) that was first set by the government in 1943.  The goal was to establish recommendations for the country to prevent disease because we were at war and needed our armed forces to be free from disease.  We also needed workers at home to be healthy to support the war and this was more challenging because this time followed the Great Depression when many people were malnourished. 

The RDA for protein is 0.8 g/kg for all people over 18 years.  For example, this means that if you weigh 70 kg (154 lb), the recommendation is 56 grams of protein every day. If you weigh 90 kg (198 lb), then the recommendation is 72 grams of protein every day.

These are the minimum requirements for most people, based on preventing disease, and most people need more. As we age, we definitely need more because our body doesn’t use protein as efficiently for building muscle and bone.

And, if you are physically active, you need more nutrients for energy—including more protein for recovery. Research shows that eating high-quality protein within two hours after exercise can enhance muscle repair and growth. People that train or are very active should aim for 1.2-2.0 grams of protein per kilogram of body weight every day. This means that a 70 kg (154 lb) athlete needs 84-140 grams of protein every day, while a 90 kg (198 lb) athlete needs 108-180 grams of protein every day.

Protein for Bone and Muscle Health

A recent review in 2023 reveals that protein intake between 1.2 and 1.5 g/kg of body weight per day is ideal for preserving muscle function/bone in older adults.  This provides enough protein to support bone density and muscle strength while minimizing the risk of bone fractures.  Read more about protein for bone health here.

Fun Fact: According to the Office of Dietary Supplements, high-protein diets (e.g., those that have two to three times the recommended daily allowance of protein) are safe. Recent research shows that high-protein diets don’t increase the risk of kidney stones, kidney function, dehydration, nor do they negatively impact bone health.

Protein in Food

When thinking of protein-rich foods, you may think of meat, eggs, seafood, and dairy. These are some of the foods that contain the highest amounts of protein. But did you know that protein is also found in many plant foods including legumes, nuts, seeds, and grains—and there is even some protein in vegetables and fruit?

Here is a list of the amount of protein per serving in a few higher-protein foods:

• 33 g protein in 4 oz of sirloin steak
• 30 g protein in 4 oz of grilled sockeye salmon
• 28 g protein in 4 oz skinless chicken thigh
• 22 g protein in 4 oz ham
• 18 g protein in 1 cup of cooked lentils
• 8 g protein in 8 oz milk
• 6 g protein in 1 oz of dry roasted almonds
• 6-7 g protein in one egg

Animal sources of protein are considered to be complete proteins because they contain all 9 essential amino acids. Some plant-based proteins are also considered to be complete, like soy, quinoa, and chia seeds.

However, in order to get complete protein from other plant sources that may lack one or more amino acids, simply mix up your diet by eating a variety of plant foods every day to get enough of all of your essential amino acids.  

Not everyone gets the right amount of protein from food. Some who experience food insecurity, have certain dietary restrictions, or malnutrition often do not get enough protein. Others may get more than enough protein, especially if they eat a lot of animal-based foods.

Many people can get enough protein by eating a variety of nutritious foods throughout the day. However, as with any nutrient, if you aren’t able to get enough from your diet, you may benefit from supplementation. 

Supplementing with Protein Powders

Protein powders are convenient sources of protein and often have added vitamins, minerals, sweeteners, and other ingredients. Different protein powders may contain protein from several different sources, and the amount of protein per scoop can vary between products.

Some protein powders have been found to contain contaminants like heavy metals. These are the reasons why it’s important to read the nutrition labels and get a recommendation for a high-quality product from a healthcare professional that you trust before you change your supplementation regimen.

Tip: Most of our protein should come from whole food sources that are bio-available and provide other nutrients our body needs.  However, supplementing with protein is okay and helpful in reaching your protein goals.

Overview of Types of Protein Powders

Whey or casein protein powder

Whey and casein are made from milk and should be avoided if you are allergic, sensitive to, or otherwise avoiding dairy. These animal-based proteins contain all of the essential amino acids your body needs. The difference between them is that whey is water-soluble and is absorbed more quickly than casein. 

I personally like grass-fed whey protein from Levelsprotein.com and Transparentlabs.com.

Collagen protein powder

Collagen is the most common protein naturally found in your body. It’s essential for the structure of your bones, skin, muscles, tendons, and cartilage. Collagen supplements, including protein powders, are animal-based.

I use a grass-fed bone broth protein powder that is high in collagen from PaleoValley.com.  I love the unflavored version and add it to my coffee or cacao/mushroom drink in the morning.

Soy protein powder

Soy is one of the plants that are high in protein and contain all of the essential amino acids (it’s a complete protein). Soy-based protein powders are a popular choice for people who avoid dairy.

Pea protein powder

Pea protein powders can be used by those who avoid dairy and soy. Pea protein is rich in eight of the nine essential amino acids, so it has low amounts of just one amino acid (methionine). Pea protein can be mixed with rice or animal-based proteins to provide a complete protein.

Microingredients (you can find on Amazon) has a clean pea protein powder and you can find other protein powders (all kinds) using our Fullscript Dispensary where all supplements are 3rd-party tested.  You receive a discount and we earn a small commission at no cost to you (affiliate disclaimer).

Hemp protein powder

Hemp protein is low in two essential amino acids (lysine and leucine), however it does contain some of the essential omega-3 fatty acids.

My Favorite Plant-Based Mixed Protein Powder

Kachava protein powders from kachava.com have an excellent taste and are full of a variety of plant proteins plus lots of antioxidants.  Plant proteins provide a good amount of fiber and this one has 5-7 g of fiber per serving.  Everyone I know that has tried it, loves the taste!

Bottom Line On Protein Powders

Protein is a key part of every nutritious, health-promoting eating plan. Meeting your personal protein needs is essential to optimal health, and bone health. Protein is found in many foods—not only animal-based foods—and many people can meet their protein needs without supplementing. 

However, there are some people who need more protein than others (those with osteoporosis, people over 50 years of age, etc.).   

Looking for higher-protein recipes or meal plans? Want to ensure you’re getting enough quality protein to meet your health goals? Need an expert review of your nutrition or supplement routine? If you’d like to schedule with me, go to my Services Page (I take most insurance!) to check eligibility and to schedule.