The answer is yes ONLY if you are one of these 3 people I list below.
A common question many ask themselves if they need to eat more protein or not.
The answer isn’t always clear cut.
The general guideline from the RDA is 0.8g/kg of bodyweight. That usually equates to roughly 42 grams of protein for the average women and 65 grams for the average man.
So, do you need more protein?
If you are a sedentary person then no you probably don’t need additional protein. The RDA recommendation should be fine.
If you fall within one of these 3 categories below then it may be beneficial to increase your protein intake.
1. You Are Very Active
Very active means that you roughly exercise for 30-45 minutes 5-7 days every week and also strength train 3 of those days.
If you fall into this category then yes, you should increase your protein intake.
It is a simple reason why. You break down muscle when you exercise and when you have a higher protein intake your body is better at utilizing the protein for repairing your muscles.
If you also perform higher intensity exercises such as bootcamp classes, sprints, etc then you want to be at the upper end of protein intake whenever possible.
For those that are very active the protein recommendations jump up to 1.2 to 2.0 kg/bodyweight.
2. Weight Loss
If you are looking to lose weight then an increase in your protein intake is beneficial.
We know the extra protein can help maintain lean muscle mass, but it could also help to control appetite and cravings.
Protein takes longer to digest in your body than other foods and this slower rate of digestion can help to boost satisfaction after a meal.
Also, thanks to the thermic effect of food you actually burn calories when digesting protein.
To prevent muscle breakdown that can often be associated with weight loss you should focus on increasing your protein intake to 1.8 g/kg/bodyweight to 2.0 g/kg/bodyweight.
3. You Are Middle Aged
As you age your muscle tone and mass may start to decline.
This can then lead to an increase risk for falls and osteoporosis.
If you increase your protein intake you may actually prevent age related muscle mass decline.
Studies show that just 1.5g/kg/bodyweight may help to maintain and may even rebuild lost muscle mass due to inactivity and the aging process.
There are a lot of programs that stress how important it is to get more protein at each meal.
Even though as a whole this is sound advice not everyone needs to increase their intake above the recommended RDA suggestion.
Everyone should try and reach the minimum protein intake every single day. Then if you fall into one of the above categories it is recommended that you increase your protein intake to the suggested amounts listed above.
If you struggle with getting in enough protein through your meals then I suggest adding this protein to your routine. It will also help activate insulin for better blood sugar control.