How Much Protein Do We Really Need Per Day

I used to be obsessed with protein.

It was to the point where I would be bummed out when a meal didn’t have some form of meat or dairy.

I remember going to a friend’s house and his wife made a delicious pasta dish, but it didn’t contain any beef or chicken.

Sad to say, I felt guilty that the meal didn’t seem to have the typical 30 grams of protein that I felt was a requirement back in those days.

I didn’t enjoy the meal as well as I should, which looking back was extremely stupid of me.

This post is going to clear up a few common protein misconceptions.

I Used to Obsess Over Getting Enough “Protein Foods”

I use to structure almost every meal around some type of protein food.

It would typically be chicken + a type of vegetable + rice. Other times it would be fish and red potatoes, or an omelet with a bit of cheese and vegetables.

Whenever I wound up eating a meal that didn’t contain a “protein food”, I would feel like the meal was a waste or just empty calories that I didn’t need.

Many Foods Contain Protein Besides “Protein Foods”

A cup of cooked broccoli plus a cup of brown rice adds a total of about 10 grams of protein to a meal.

Many starchy carbs (breads, rice, and pastas) and fibrous carb foods (leafy green vegetables) add a significant amount of protein to your diet and eating a meal consisting of veggies along with a starchy carb isn’t a waste.

The main thing would be to make sure that you keep the total daily calories in check.

Complete Proteins -vs- Incomplete Proteins

A complete protein is a protein source that contains all of the essential amino acids. All animal proteins are a “complete protein” as are dairy and eggs.

Incomplete proteins are also known as vegetable proteins. They include grains, legumes, nuts, seeds, and other vegetables.

Your body does need a complete protein to survive, but you can make a protein complete by combining two or more incomplete proteins.

A Variety of Foods Ensure That You Are Getting Complete Proteins

By combining beans and nuts you are getting a complete source of protein…same thing when you combine corn and rice.

Here is an interesting fact – you don’t even have to consume these two foods in the same meal to get the essential amino acids.

You don’t necessarily even have to have these two incomplete proteins in the same day.

You actually have a 2-day window.

Practically speaking, just eat a variety of healthy whole foods to ensure a steady supply of protein.

No need to ever experience “Protein Guilt” when a meal appears to be low in protein.

So How Much Protein Do You Need Per Day?

This leads me to the question I get asked a ton “how much protein do you need each day”?

Well, the quick answer is probably less than you think. Brad Pilon, the author of Eat Stop Eat, has a book on protein called “How Much Protein”.

His recommendations are around 60-80 grams per day for most people.

Brad is the guy I look up to for nutrition advice. He used to Head the R&D department for a major supplement company, conducted many of the studies, created the formulations, etc.

This guy knows how the body absorbs and utilizes nutrients.

Bottom line when Brad Pilon talks nutrition, I listen!