Protein: How Much is Enough?

PODCAST. Have you heard about or tried pea protein? If not, you probably will. It’s being added to all types of products from bars to smoothies and cereals. Beyond pea protein, the amount of protein you need and when it’s consumed is also changing.

As plant-based eating becomes more popular, so is pea protein as a supplement. Yes, it comes from those same dried peas you make soup with because their protein content is high. In fact, a friend asked me, would I get the same benefit just eating my favorite green pea soup? Yes, you would. But it’s all about quick and convenient for these products.

In this protein podcast, I’m talking to you if you’re an athlete, active adult or starting to age with some muscle loss also called sarcopenia (which by the way, can begin in your 30s).

Also watch the companion Food Fit Fabulous video Protein: Breakfast with Benefits and get the Swiss Frittata Muffin recipe.

Pea protein is plant-based, less likely to cause allergic reactions and contains fiber. Christine Rosenbloom, board certified specialist in sports dietetics, says if you choose a vegan eating pattern, there are good alternative protein choices, like soy, but there’s also rice, pea, and hemp protein powders to consider.

Protein is moving beyond the total amount you consume daily. The one size fits all recommendation may not be optimal. You may require more high-quality protein in ranges from 1.1 to 1.4 g/kg of body weight up to 2.0 g/kg depending on your situation. Doug Paddon-Jones, protein researcher at the University of Texas, says that a meal with only 10 grams of protein may not be enough to support muscle maintenance and growth. His says the body can use about 30 grams of protein at one time for muscle function and beyond that, the extra is used as calories.

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