We need protein to build muscle, produce hormones, regulate mood and appetite, and strengthen bones. But how much, and what kind, should you eat every day?
Eating protein is non-negotiable. Like carbs and fats, it’s a macronutrient that bodies need in relatively large, regular doses (compared with micronutrients such as vitamins and minerals). But our protein needs change throughout life, according to age, sex, activity levels and more. In fact our requirements can be highly individual and hence easily misjudged, especially when, says the dietitian Linia Patel, “There are conflicting messages around how much protein we should be eating.” On the one hand, the National Diet and Nutrition Survey shows that we exceed our daily protein recommendations, which scientists say could shorten our lives. On the other hand, says Patel: “What I see in my own clinical practice is that around 80% of my clients are not eating quite enough.” The booming protein industry, with its bars, pouches and shakes, would have us believe the more is always the merrier. So how much protein should we be eating?
