Should I consume more protein?

Is there ever a time to consume more protein than the above calculation recommends?

This is a great question.

Some research has shown that high-performing athletes may need to consume more protein than the average person to account for greater tissue repair. 

One study that asked the question, “Do athletes need more dietary protein and amino acids?” concluded that endurance athletes benefit most from .54 to .63 grams per pound of bodyweight, while strength athletes do best with .63 to .81 grams per pound. 

But when it comes to protein intake, for most US adults, the question should be, “Am I getting too much protein?”

As a nation, we’re obsessed with our protein intake. The fact is, the average American eats more protein than they truly need. And most of it is from inefficient and expensive sources like meat. 

Unfortunately for those who consume too much protein, your body can't store it. Once your body’s needs are met, the extra is stored as fat. 

Excess protein intake can lead to elevated blood lipids and heart disease because many high-protein foods are high in total fat and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to individuals predisposed to kidney disease.

Studies have even shown high levels of animal-based protein have been shown to increase IGF-1 and feed cancer cells.

IGF1 is known to promote cancer development by inhibiting apoptosis and stimulating cell proliferation. Epidemiological studies have reported a positive association between circulating IGF1 levels and various primary cancers, such as breast, colorectal, and prostate cancer.

 What is protein?

Protein is an essential macronutrient your body uses to build and repair muscle tissue. In fact, protein makes up about 17% of the body's weight. It’s a vital component for muscles, skin, internal organs, and especially your heart and brain, as well as your eyes, hair, and nails. 

Our immune system also requires it to make antibodies required to fight infection. Protein also plays a role in blood sugar regulation, fat metabolism, and energy function. 

Protein breaks down into 22 naturally occurring amino acids, which are known as the building blocks of protein. 

Of these, nine are essential amino acids, which means we must get them from food because our bodies can’t make them on their own. 

However, there’s a misconception about protein. And that misconception is you don’t need as much of it as you think. 

Protein sources

Protein is synonymous with animal products like meat, fish, and dairy. Most meals are built around a meat centerpiece. Vegetables are relegated to a small side dish at best.

But plant-based foods are a great source of protein. In fact, broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish.

For those who are old enough, you remember Popeye the Sailor Man, an early advocate of plant-based protein. Where did he get his great strength from? Well, it wasn’t a lean piece of meat, it was spinach.

And for good reason — approximately 51% of the calories from spinach are protein!

In addition, every bite of plant-based protein offers the extra health benefits of fiber, antioxidants, phytochemicals, vitamins, and minerals without the pro-inflammatory side effects of animal-based protein.

So, if you want to be strong to the finish check out these eleven protein-rich plant sources:

Eleven plant-based protein sources

1. Tofu, tempeh, and edamame

Products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.

Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

• firm tofu (soybean curds) contains about 10 g of protein per ½ cup

• edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup

• tempeh contains about 15 g of protein per ½ cup

2. Lentils

Both red and green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are a great source of protein to add to a lunch or dinner routine.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online.

4. Peanuts

Peanuts are protein-rich, full of healthful fats, and research even suggests they may improve heart health. They contain around 20.5 g of protein per ½ cup.

Peanut butter is also rich in protein, with 3.6 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

5. Almonds

Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.

6. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.

7. Quinoa

Quinoa is a grain with high protein content and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.

8. Mycoprotein

Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13 g of protein per ½ cup serving.

9. Chia seeds

Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contains 2 g of protein per tablespoon.

10. Hemp seeds

Similar to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon.

11. Protein-rich vegetables

Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

• a single, medium stalk of broccoli contains about 4 g of protein

• kale offers 2 g of protein per cup

• 5 medium mushrooms offer 3 g of protein