If you’re an athlete, you likely need to be eating more than the measly RDA of 0.36 g/lb. No surprises there.

However, you might not need as much more protein as you’ve been led to believe—but this also depends on your sport and goals.

Every coach, nutritionist, and trainer has different thoughts on how much protein athletes should eat. So, when “expert opinions” contradict, it’s helpful to look at what the body of research says. Science for Sport recently did a thorough review of all the studies on protein intake and athletic performance and recovery. After analyzing a good chunk of research, here’s the general range of protein they found to be effective for athletes, depending on their sport (numbers rounded for ease):

• Endurance athletes: 0.5-0.8 g/lb (1.0-1.8 g/kg)
• Strength/power athletes: 0.6-0.9 g/lb (1.4-2.0 g/kg)
• Athletes currently in a weight-loss period: 0.7-1.15 g/lb (1.6-2.4g/kg)

The report also found that exceeding these levels did not confer any additional benefit to the athletes. And since you now know that there are downsides to going overboard on protein, it’s probably a good idea to generally stick within these ranges.

So if our buddy Jim was an elite athlete, depending on his “sport,” he should be eating around 88-158 grams of protein per day. And if he was “cutting weight,” closer to 122-200 grams.

Another scenario in which you may want to exceed the average recommended intake of protein is if you’re 65 or older.

As we age, muscle mass becomes increasingly important—and increasingly more difficult—to maintain.

This is because of something called “sarcopenia,” or age-related muscle loss, which is partially due to the aging muscle being less responsive to anabolic stimulus from amino acid intake. Additionally, stomach acid and the digestive enzymes responsible for breaking down protein can decline by up to 40% as we age, which inhibits our ability to break protein down into amino acids and utilize it for building muscle. Therefore, in order to overcome these obstacles, aging adults should probably eat more protein than the RDA (recommended daily allowance)—especially if they want to kick butt well into their 90’s, and they should probably combine that with a decent digestive enzyme complex that helps to break down that protein (e.g. Thorne’s Bio-Gest or Bioptimizers Masszymes are a couple of decent brands I like).

Based on a 2016 report in the journal Nutrients, experts in the field of protein and aging recommend a daily protein intake between 0.55-0.9 g/lb or higher for elderly adults.

That means Grandpa Jim would need to be eating closer to 100-158 grams of protein each day.

What if our fictional character Jim was looking to utilize a higher protein diet as a muscle gain/fat loss tool?

Purposely exceeding nitrogen balance could definitely be an effective short-term strategy. This is because protein works in two main ways to help fat loss:

• It satiates your appetite, resulting in less calorie intake overall
• It increases lean muscle mass, which boosts your resting metabolic rate (RMR), or how many calories you burn at rest

For the generally healthy person who wants to put on lean muscle (and simultaneously lose body fat), somewhere around 0.6-0.8 g/lb (1.3-1.8 g/kg) protein per day seems to be the most effective for satiating appetite and building muscle.

So if Jim wants to “slim down and tone up,” he could shoot for 105-140 grams of protein per day.

However, I have indeed worked with some individuals—so-called “hard gainers”—who have a difficult time putting on muscle or recovering properly unless they eat 0.8-1.0 g/lb of protein. But those folks are few and far between, and most people don’t need that much protein to see results for body composition.

Long story short, in case your eyes have been glazing over for the past two minutes, is that for most folks, I tend to recommend no less than 0.55-ish g/lb and no more than 0.8g/lb. That’s pretty much the sweet spot of protein intake for the lion’s share of people.

In case your head is spinning, let’s recap the protein guidelines:

• The U.S. RDA for nitrogen balance in sedentary adults is 0.36 g/lb
• Athletes may need 0.5-1.15 g/lb depending on their sport and goals
• The sweet spot for gaining lean muscle is around 0.6-0.8 g/lb
• Older adults need more protein to combat sarcopenia, around 0.55-0.9 g/lb

So, as someone interested in both maintaining muscle and optimizing for longevity, what do I do, personally? While I tend not to obsess over macros or calorie intake, I usually aim for around 0.55-0.80 g/lb of protein per day (which for me, is around 100-150 grams), depending on how heavy my activity levels are that day.

The take-away message is this: If you’re a generally healthy, active adult, eat as much protein as your body needs for repair and recovery (~0.5 g/lb). If you’re an athlete fueling intense bouts of exercise, an older adult, looking to put on muscle/lose weight, or are in another aforementioned category, you’re likely going to need more than that (~0.6-1.15 g/lb).

In other words, if you’re reading this, you could probably do well with eating more protein than the RDA—but how much more ultimately depends on your personal health and goals, and your optimal protein intake may take a bit of tinkering to discover.

So now that you know generally how much protein you might need, the next obvious question is: What exactly should I eat to get this protein?

---

What Are The Best Protein Sources?

First, I should admit that I think the importance of getting “X amount of grams of protein” every day is a little overblown.

Wait, didn’t we just spend a whole ten minutes discussing how much protein you need?!

Here’s what I mean: I don’t think about food sources only in terms of their protein content. Instead, I personally, tend to look at the amino acid profile, among other factors.

See, amino acids confer nearly all the magic that often gets attributed to protein. In fact, I just published an entire article on the wonderful world of amino acids, the importance of getting adequate amounts, and their science-backed benefits, which I would highly recommend checking out if you haven’t already read it, as it will provide a lot of background information to what I’m about to cover here.

Essentially, when it comes to “the best protein sources,” I tend to look at food in terms of 1) what sources are going to give me the most “complete amino acid profile” (adequate amounts of all nine essential amino acids), 2) the amount of protein delivered per calorie, and 3) overall nutrient density.

So, with that being said, below are some of the most nutrient-dense, amino-acid-rich protein sources—broken down into the categories of animal sources, plant-based sources, and protein powders (yes, I do use protein powder, and find it extremely beneficial when I’m in a pinch, want to put on muscle, or on a hard training day where I need a protein boost. I’ll tell you which protein powder I like best in just a moment).

---

Animal-Based Protein

When you think about protein, the first thing that may come to mind is a big ol’ steak.

Am I right?

Well, there’s no question about it…animal protein—such as meat, eggs, dairy, and fish—is a superior source of protein. This is the case for a number of reasons:

1. Complete amino acid profile: Contains adequate levels of all nine essential amino acids
2. Higher amounts of protein per calorie: Meaning you need fewer calories to meet your protein needs
3. Chock-full of other nutrients: Such as B Vitamins, Vitamin D, Omega Fatty Acids, Zinc, and Heme Iron (which is more bioavailable than the Non-Heme Iron in plants)

Because of these reasons, I try to get a solid amount of my daily protein via animal products. Now, I won’t give you an exhaustive list of all the different animal food sources you could eat, but here are some general numbers to give you an idea of how many grams of protein animal sources supply, and roughly how much you might need to meet your personal daily protein requirements:

• Chicken (~27 g protein / 100 g)
• Organ meats (~26 g protein / 100 g)
• Beef (~26 g protein / 100 g)
• Fish (~20-25 g protein / 100 g)
• Eggs (~6 g protein each)
• Dairy:
  • Yogurt (~10 g protein / 100 g)
  • Cheese (~6-10 g protein / 1 oz.)
  • Milk (~3 g protein / 100 g)

It goes without saying that, ideally, you should try to get animal protein from grass-fed, wild-caught, pasture-raised sources. As you can see, it really doesn’t take much to hit your protein goals if you’re regularly eating high-quality animal protein.

However, there are reasons some people choose to limit or avoid animal protein—such as the cost, environmental impact, and other ethical reasons. I’m certainly not here to promote an animal-based diet as the only way to meet your protein needs (though I will say that in terms of environmental/ethical reasons, I would highly suggest listening to my podcasts with Joel Salatin and Mark Hyman to learn about other regenerative farming solutions).

In any case, there are certainly plant-based proteins that can help fill the gaps—whether you’re relying strictly on plants, or just want to supplement an omnivorous diet.

Nutrient dense foods that help build sex hormones, thyroid and adrenals include:

To support both Phase 1 and Phase 2 liver detoxification processes, it’s essential to consume a variety of nutrient-dense foods that provide specific vitamins, minerals, and antioxidants. Here are some foods that can support liver detoxification:

Phase 1 Liver Detox Support:

1. Cruciferous Vegetables:
   • Broccoli
   • Cauliflower
   • Brussels sprouts
   • Kale
   • Cabbage
2. Citrus Fruits:
   • Lemon
   • Lime
   • Grapefruit
   • Oranges
3. Garlic and Onions:
   • Garlic
   • Onions
   • Shallots
   • Leeks
4. Green Tea:
   • Green tea (contains catechins and antioxidants)
5. Berries:
   • Blueberries
   • Raspberries
   • Strawberries
   • Blackberries

Phase 2 Liver Detox Support:

1. Sulfur-Rich Foods:
   • Cruciferous vegetables (as mentioned above)
   • Garlic
   • Onions
   • Eggs
   • Brussels sprouts
   • Cabbage
2. Leafy Greens:
   • Spinach
   • Kale
   • Swiss chard
3. Beets:
   • Beets and beet greens (rich in antioxidants and phytonutrients)
4. Artichokes:
   • Artichokes (support bile flow and liver function)
5. Turmeric:
   • Turmeric (contains curcumin, a potent antioxidant)
6. Berries and Cherries:
   • Blueberries
   • Strawberries
   • Cherries
7. Walnuts:
   • Walnuts (rich in omega-3 fatty acids)
8. Legumes:
   • Lentils
   • Chickpeas
   • Black beans
9. Green Tea:
   • Green tea (contains catechins and antioxidants)
10. Cruciferous Sprouts:
    • Broccoli sprouts
    • Brussels sprouts sprouts
    • Radish sprouts

Including a variety of these nutrient-dense foods in your diet can provide the necessary compounds, vitamins, and antioxidants to support both Phase 1 and Phase 2 liver detoxification processes

---

Plant-Based Protein

Personally, I’m a big fan of plants.

In fact, unless I’m giving my gut some TLC and avoiding too many plant defense compounds or hefty amounts of raw fiber to give my gut a bit of a break, my plate is usually loaded up with small-to-moderate amounts of vegetables, legumes, nuts, seeds, tubers, herbs, spices, and plants of all kinds—and the remaining is typically a variety of clean, nose-to-tail animal products, and a few choice supplements, such as creatine, fish oil, protein powder, etc.

While there are many, many benefits of a diet rich in plants, purely relying on them for adequate protein intake can get a little tricky. This is because:

1. Most of them have an incomplete amino acid profile—Even if a plant protein is touted as “complete,” it is usually still low in one or more of the EAAs (essential amino acids, or those you need to get from food sources), especially leucine
2. They’re lower in protein per calorie—This means you need to eat more calories of plants to get the same amount of protein. Ted Naiman’s Protein Leverage Hypothesis states that you will prioritize the consumption of protein in food over other dietary components, eating more calories until your base protein needs have been met, regardless of how much energy you are taking in. This means that if you are vegan or vegetarian, you are more likely to overeat as your body tries to meet your protein needs. Supplemental protein will help you to reach your protein requirements more quickly, thus reducing the likelihood of overconsuming calories. The video below explains the Protein Leverage Hypothesis in greater depth.

However, it’s still certainly possible to get adequate protein from plants. In fact, athletes such as ultrarunner and Ironman Rich Roll, MMA fighter James Wilks, NBA star Kyrie Irving, and many more seem to thrive on completely plant-based protein, but man-oh-man, this approach takes a ton of slow-food prep, fermentation, soaking, sprouting and the like to actually render all those plant protein sources digestible, and, furthermore, many plant-based eaters either have to accept the fact that they’re gonna be hella skinny or they’re going to have to consume massive plates of food to actually reach the amount of protein intake their bodies need, resulting in the type of gas, bloating, indigestion, weight gain, blood sugar fluctuations and inflammation many plant-based eaters, especially the active ones, experience on the daily.

But some plant protein isn’t bad to consume. It’s just easier to round out your protein intake with animal sources. If you do include plant protein sources, below are some of the more complete plant protein sources, which contain all nine EAAs (but again, are going to be too low in one or more of them, so are not typically considered “complete proteins”):

• Edamame (~11 g protein / 100 g)
• Peas (~5 g protein / 100 g)
• Spirulina (~4 g protein / 1 Tablespoon)
• Quinoa (~4 g protein / 100 g)
• Hemp (~3 g protein / 1 Tablespoon)

Comparing these numbers to the animal sources, you can see how it can be more difficult (though not impossible) to meet daily protein needs if you’re just relying on plants—especially when it comes to getting adequate amounts of all the essential amino acids.

That’s why I, personally, tend to focus on getting most of my protein from animal sources, while again, still filling much of my plate with plants. Not only that, I will often “supplement” my protein intake with a few scoops of some kind of easy-to-digest protein powder, such as in a morning smoothie. So, let’s dig into that next!

---

What About Protein Powders?

Let’s face it: If you’re in a category that needs more protein, squeezing in adequate amounts every day can be tough—especially if you’re restricting calories or intermittent fasting. Not only that, there’s the expense that comes with high-quality protein, as well as the amount of time required to prepare it every day.

This is where quality protein powders can be a life-, time-, and wallet-saver. Just one convenient scoop added to a smoothie can deliver an extra 10-20 grams of protein in as little as a few seconds.

However, the question of “which protein powder is best” is ubiquitous and could be a topic for an article in and of itself. There are dozens of protein powder choices out there, plant- or animal-based, including these common choices:

• Pea
• Egg
• Rice
• Hemp
• Whey
• Algae
• Collagen
• And more…

While all of these protein powder sources have their pros and cons—and I’ve personally tested and tinkered with many of them—as you’re about to discover, when you isolate for the three factors I mentioned above (amino acid profile, protein per calorie, and nutrient density) one clear winner emerges…

…good ol’ whey protein.

It’s also worth mentioning the protein digestibility-corrected amino score (PDCAAS). PDCAAS is a newer model that is used by the World Health Organization to evaluate protein value based on the amino acid requirements of humans. While many protein powders stick with the biological value or BV (a way to measure a protein’s usability—the higher the BV, the greater amount of available protein that the body can synthesize), the PDCAAS is becoming increasingly popular. Both whey concentrate and whey isolate have an optimum PDCAAS of 1 while, in contrast, pea protein has a PDCAAS of 0.49, rice protein is 0.27, and hemp protein is 0.46.

Now, you may be surprised by that answer. After all, whey protein has a notoriously bad rap in the alternative health and wellness world, especially by those concerned with dairy, hormones, growth factors, etc.

However, when you look past the (slightly unfounded) stigma, whey has a fascinating history as a health-promoting product dating back thousands of years, and https://bengreenfieldfitness.com/article/the-ultimate-guide-whey-protein/