The amount of protein that you need will vary, depending on several factors, including your age, weight, activity level, and what your goals are. That being said, 50g a day will only be enough for a child or a small, sedentary adult.
Table of Contents
The minimum amount
The RDA, or recommended daily allowance, for protein is set at 0.8 grams per kilogram of body weight. The RDA is set to meet 97-98% of healthy individuals in every demographic within the USA. However, this can be thought of as the bare minimum that people need to support healthy life styles.
As you can see, 50 grams only meets the RDA of an individual who weighs 62.5 kg (137.5 lb).
Activity Level
When our activity level increases, we are going to put more stress on our body’s muscles. This extra stress means that our muscles will require more protein for repair and recovery. As the intensity and duration of our activities rise, again, so does our protein levels.
To be clear, we don’t “need” this protein to survive. However, if we want to perform optimally, we do. People often confuse these two. They think that because we don’t need something in the absolute literal sense, there is no benefit from taking it. There are plenty of studies to support this.
The ISSN (International Society of Sports Nutrition) recommends an intake of 1.4-2.0 g per kg of body weight for athletes. There is no blanket number, and needs will vary from person to person.
Fat Loss
During periods of weight loss, you should also increase your protein intake. This is done as a means to preserve lean mass while being in a caloric deficit.
When we are losing weight, our muscles can be broken down as a means of fuel. To prevent this from happening, an increased intake of protein has been shown to preserve muscle mass.
Furthermore, diets with high protein have been shown to produce better body composition for normal populations and athletes.
Therefore, 50 grams of protein probably won’t be sufficient to achieve the benefits of fat loss, even if you are a smaller individual.
So, is 50 grams of protein enough?
At the end of the day, it’s very hard to make blanket statements regarding nutrition as there are so many factors. This, along with the intent of the question, makes it difficult to give a definitive answer.
That being said, 50g of protein a day is going to be either on the lower end for a person, or insufficient all together.
FAQs about protein
What are the best sources for protein?
The best source for high-quality protein comes from animal products. Meat, eggs, and dairy all contain good amounts of high-quality protein. Some great vegan sources are lentils, nuts, and tofu.
Can I take protein powder?
Absolutely. Protein powder is really just an easy and convenient way to get your protein intake in. It is the same protein that is in food. One scoop can have anywhere from 18-30 grams, depending on the brand.
Does it matter when I eat?
The most important thing is to get all of your protein in, regardless of what time. After that, food timing can add benefits such as increasing satiety and keeping elevated muscle protein synthesis levels. To do this, eat protein 4-6 times a day with at least 20 grams of protein per meal or snack.
User comment about amount of protein per day
How Much Protein Should I Eat?
There is a big difference between how many protein grams per day you need to eat, and how many protein grams your body actually needs to function properly. I, myself, have fallen victim to the “need more” mentality when it comes to protein intake: thinking that would be at risk of muscle weakness or even protein depletion.
But it turns out to me, just as it does for everyone else, that I am getting more protein than needed in my diet. It’s true that I have a lot of extra calories from my carbs, but that’s not nearly as important to your body as the fact that you are getting enough protein.
The truth of the matter is that you do not have to eat the amount of protein you need in order to stay healthy. For example, you may need to eat more calories than you are used to, which can cause you to gain weight. Or, you might be suffering from a nutritional deficiency and not know it.
Too much protein leads to weigth gain
This can also lead to weight gain, although many people don’t realize this. In either case, if you don’t eat enough, you’ll still be able to lose weight and improve your health. But you’ll never get the same results if you eat more than you need. This is why it’s important to focus on eating the right amount of protein, and not overdoing it.
As you can see, the question of how many protein grams per day really isn’t as important as you might think. If you eat the right amount of protein, you won’t get sick or suffer from fatigue, as some people have reported, and you can help your muscles grow and stay in shape without having to eat the amount of protein that is necessary.
If you follow these tips, you will be able to maintain your muscle mass, keep the fat off, and keep your muscles looking great while losing weight, at the same time!
