Protein is one of the main components of our diet, necessary for maintaining health and normal body function. But how much protein do we really need and from which foods is it best to obtain it? In this article, we will explore the key aspects of protein consumption, its sources, and its importance for different groups of people.

How Much Protein Does a Person Need?

The amount of protein you need to consume depends on many factors, such as age, gender, level of physical activity, and overall health. General recommendations suggest that an adult needs about 0.8 grams of protein per kilogram of body weight per day. This means that a person weighing 70 kg should consume approximately 56 grams of protein daily. This amount may seem small, but it is the minimum necessary to support basic body functions.

However, for athletes, people who are physically active, or those recovering from illness, the protein requirement may be higher. As research shows (Kreider RB, Campbell B, The Physician and Sportsmedicine, 2009), for optimal recovery and maintenance of muscle mass, athletes may need 1.2 to 2.0 grams of protein per kilogram of body weight. For example, an athlete weighing 80 kg may require 96 to 160 grams of protein daily, depending on the intensity of training. This is because during intense physical activity, muscles undergo microtraumas that require protein for recovery.

Additionally, it is important to consider that protein needs may change with age. Older adults may need increased protein intake to prevent muscle mass loss, known as sarcopenia. This can be particularly important for maintaining mobility and overall health. As we age, the body uses protein less efficiently, so its intake should be increased to prevent muscle mass loss.

Protein Sources: Animal and Plant-Based

Protein can be obtained from various sources, which are divided into animal and plant-based. Animal protein sources, such as meat, fish, eggs, and dairy products, usually contain all the essential amino acids that the body cannot synthesise on its own. This makes them complete protein sources. For example, chicken breast, beef, and salmon are excellent sources of easily digestible protein. Animal proteins also contain important micronutrients, such as iron and vitamin B12, which are difficult to obtain from plant sources.

Plant-based protein sources include legumes, nuts, seeds, and grains. Although some plant foods may not contain all the essential amino acids, their combination can provide a complete amino acid profile. As noted in the study (Pinckaers PJM et al., Sports Medicine, 2021), plant proteins can be effective for maintaining muscle mass if consumed in sufficient quantity and variety. For example, combining rice and beans creates a complete amino acid profile. Plant proteins are also a source of fibre, which promotes gut health.

For vegetarians and vegans, it is important to pay attention to the variety of plant-based protein sources in the diet to ensure the body receives all the essential amino acids. Including foods such as quinoa, soy, and chickpeas can help achieve this. Some plants, such as soy, contain all the essential amino acids, making them particularly valuable for vegans.

Protein Quality: What You Need to Know

Protein quality is determined by its ability to provide the body with essential amino acids. It is important to pay attention to the so-called Digestible Indispensable Amino Acid Score (DIAAS), which considers both the quantity and quality of amino acids in a product. High-quality proteins have a high DIAAS, meaning they are well absorbed by the body.

As research shows (Matthews JJ et al., The Journal of Nutrition, 2025), animal proteins generally have a higher DIAAS than plant proteins. However, this does not mean that plant proteins are not beneficial. It is simply important to ensure variety in the diet to obtain all the necessary amino acids. For example, combining different plant sources can compensate for the deficiency of individual amino acids in each of them. This is especially important for people following a plant-based diet.

Additionally, food processing can affect protein quality. For example, thermal processing can reduce protein digestibility, so it is important to consider cooking methods. For instance, boiling or baking can preserve more amino acids than frying.

The impact of protein on health

Protein plays a key role in many processes in the body, including building and repairing tissues, producing enzymes and hormones, and supporting the immune system. Adequate protein intake can help reduce the risk of developing certain diseases, such as sarcopenia (loss of muscle mass with age) and osteoporosis. Protein also aids recovery after injuries and surgeries, making it an important component of the diet for people in rehabilitation.

Moreover, protein can influence the composition of gut microbiota. Research (Zhao J et al., Current Protein & Peptide Science, 2019) shows that different protein sources can affect the microbiota differently, which in turn can be significant for overall health and metabolism. For example, plant proteins can promote the growth of beneficial bacteria in the gut, positively affecting digestion and immunity.

It is also worth noting that excessive protein intake can have negative health consequences, such as kidney strain. Therefore, it is important to adhere to recommended protein intake levels. People with chronic kidney diseases should be particularly cautious and consult with a doctor regarding the optimal amount of protein in their diet.

Practical tips for protein consumption

To ensure adequate protein intake, it is important to include a variety of protein sources in the diet. Here are some tips:

Combine animal and plant proteins to obtain a complete amino acid profile. For example, add some chicken fillet or eggs to a bean salad. This will help provide the body with all the necessary amino acids.
Pay attention to protein quality by choosing foods with a high DIAAS. Include foods such as eggs, dairy products, and soy products in your diet. They will provide the body with high-quality protein that is easily digestible.
For athletes and people with increased physical activity, it is important to monitor the amount of protein consumed to ensure muscle recovery and growth. Plan meals so that protein is evenly distributed throughout the day. This will help maintain a constant level of amino acids in the blood.
Do not forget about the impact of protein on gut microbiota and include foods that promote gut health, such as yogurt and kefir. This will help maintain a balance of beneficial bacteria in the gut.
Consider individual needs and body characteristics, such as allergies or intolerance to certain foods. For example, if you are lactose intolerant, choose lactose-free dairy products or plant-based alternatives.

Scientific Sources

Read Also

If you want to learn more about how to properly balance your diet and receive individual recommendations on protein consumption, book a consultation with our dietitian.

This article is educational and does not replace individual medical consultation.

Protein in Diet: How Much You Need and Best Sources

How Much Protein Does a Person Need?

Protein Sources: Animal and Plant-Based

Protein Quality: What You Need to Know

The impact of protein on health

Practical tips for protein consumption

Scientific Sources

Read Also

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