How much protein should you eat?

“If you’re highly active or stressed, you will need more protein. Highstress states can include stress from disease, like cancer, diabetes or obesity. ”

Michele Geiger, certified diabetes instructor

Women are bombarded every day with information about diets and what to eat. This information overload can be confusing and make it hard to figure out how much you should be getting of any given nutrient, including protein.

Why is protein important?

Protein is the building block of many cells in our body, including blood, muscles and skin. “Protein is filling and satisfying,” says Michele Geiger, RD, LD, certified diabetes educator with Kettering Health Network Diabetes and Nutrition Centers. “It helps to promote satiety. If we ate bread all day, we’d be hungry all the time.”

This macronutrient is also crucial for building muscles. However, eating more protein won’t automatically make you more muscular. Muscle is built by tearing down the muscle through exercise. The average person builds muscle through a combination of weight training and protein consumption.

A helpful formula to follow

Many women struggle to get enough protein in their daily diet. Women who are healthy overall but mostly sedentary should consume about 0.8 to 1 gram of protein per kilogram of bodyweight. For example, a 120lb. woman would need 48-50 grams of protein to maintain her current weight and health.

However, Geiger cautions that the formula should be treated as a starting point, not a strict rule. “It might not be enough protein to fill you up,” she says. “If you’re highly active or stressed, you will need more protein. High-stress states can include stress from disease, like cancer, diabetes or obesity. When you’re stressed, your body breaks down muscle more rapidly, and you might need 1.2 to 2 grams per kilogram of bodyweight to feel your best.”

How can I get enough?

“Especially when women are dieting, getting enough protein is a common struggle,” Geiger says. Many women gravitate towards carbohydrates and fats, such as salads, cheese, nuts or avocados. Geiger advises incorporating more vegetable sources of protein, suchasdriedbeans,edamame, hummus, nut butters, soy/ almond milk or Greek yogurt. “When trying to increase protein, it’s easy to also accidentally increase your fat intake. Look for leaner cuts of meat like fish, chicken, ground sirloin, egg whites and reducedfat dairy products.”

But don’t overdo it

In general, extra protein doesn’t equal extra benefits. And some people should avoid overconsumption. In particular, individuals with kidney disease or kidney stones need to limit their amount of protein.

Most people can meet their nutritional needs by eating a range of healthy foods. Still, Geiger advises taking a daily multivitamin. “Most people can get what they need in a well-balanced 1,500-calorie diet. However, always have your primary care provider check your labs if nutrient deficiencies are suspected.”

Kettering Health Network is a faith-based, not-forprofit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.