By Staff Writer: Jamiliere Luranc Sweeney
Walk into any grocery store and nearly every label boasts added protein, from cereals to snack foods to baked goods. Protein is everywhere, but how much do you really need to be healthy and strong?
Proteins are molecules made up of amino acids found in many foods and play a vital role in bodily functions. It helps build and repair tissues, supports immune responses, and keeps your body’s cells and organs working properly.
Due to its importance, experts have determined how much protein the average person needs each day. According to Harvard Health Publishing, to maintain healthy bodily functions, the average person must consume 0.36 grams of protein per pound of body weight, which is roughly 65 grams for someone who weighs 170 pounds. That amount can easily be met with a balanced diet, for example, two eggs and a glass of milk at breakfast, Greek yogurt with nuts at lunch, and salmon at dinner. Most Americans, including those on plant-based diets, already get more than enough protein through their regular meals.
For those looking to build more muscle, like athletes or avid gym goers, a recent meta-analysis in the British Journal of Sports Medicine found that 0.7 grams of protein per pound of body weight is optimal for muscle growth. The study also showed that consuming extra does not provide additional benefits.
Despite what grocery store labels suggest, you’re probably already getting all the protein you need. Unless you enjoy the protein version of a food, you don’t need to spend the extra money on protein-fortified products.