Myths vs. reality: how much protein do you really need?

The building blocks of life at different ages

It is a fact that proteins are essential for the human body: they not only rebuild our muscles, but also participate in the synthesis of enzymes, hormones and antibodies of the immune system. However, it is not at all unimportant how much protein we actually need at different stages of our lives, as the principle of “the more, the better” does not apply here either.

The recommended daily protein intake for an average adult with a sedentary job is 0.8–1.0 grams per kilogram of body weight. This means that for a 70-kilogram person, this is approximately 56–70 grams of protein per day, which can be easily achieved with a normal, balanced diet – eggs, meat, legumes and traditional dairy products. If we combine this with some exercise in our daily lives, then 1.0 grams per kilogram of body weight is highly recommended.

For athletes and those performing physical labor, this number increases to 1.2–2.0 grams per kilogram of body weight due to increased muscle demand. However, research shows that values ​​above 2 grams rarely bring any significant benefit in muscle building or regeneration; the excess is simply broken down and eliminated from the body.

Pregnant and lactating mothers need a similarly increased intake of 1.2–1.5 grams due to fetal development and breast milk production. It is especially critical during this period to choose pure, natural sources, avoiding unnecessary additives. In older age, over 65, due to the body's altered digestive efficiency and the natural decline of muscle mass, reaching the 1.0–1.2 gram target becomes important to maintain mobility and an active lifestyle.

However, it is important to not forget about other macronutrients in addition to protein. Our diet should include high-quality, complex carbohydrates, fiber-rich fruits and vegetables, and beneficial oils and fats, such as seeds.

The downside of excessive protein intake

While the fitness industry is constantly encouraging people to push the limits of protein intake, Hungarian experts have been sounding the alarm for a long time. Dr. András Tislér, director of the Department of Internal Medicine and Oncology at Semmelweis University and professor of nephrology, has also drawn attention to the fact that excessive and immoderate protein consumption places a serious burden on the kidneys.

When proteins are broken down, nitrogenous byproducts, mainly urea, are produced, which are filtered out by the excretory system. If we add artificial enrichment, protein powders and nutritional supplements to the already high protein content of the Western diet, the intake easily exceeds safe limits. In addition to the constant overload of the kidneys, excessive protein consumption is often associated with a diet low in fiber, which also upsets the delicate balance of the intestinal flora, causing digestive complaints and bloating. Therefore, it is worth finding a balance and consuming the right amount, but not overdoing it.

How to cover your daily protein needs wisely?

Since protein is the basic building block of muscles, cells and the hormonal system, consuming the right amount daily is crucial for our health and well-being. The most ideal way is to cover this amount of protein from whole, natural foods. The solution is often much simpler than we think: a small bowl of cottage cheese or cottage cheese with fresh fruit after a workout can provide the body with plenty of extra protein, without any unnecessary additives.

However, during busy weekdays or after an intense workout, it may happen that we do not reach our daily protein goal with our normal meals. In such cases, quality nutritional supplements can be practical, the key here again lies in conscious choice and analysis of labels.

When choosing such products, it is worth looking for options with the cleanest, shortest ingredient list possible:

• Flavoring and sweeteners: Whenever possible, opt for natural, unflavored versions that you can flavor at home with fresh fruit, cinnamon, or a little honey. If you do choose a sweetened product, look for natural sweeteners like stevia and avoid synthetic ingredients!
• Clean ingredients: If you're looking for a plant-based or additive-free solution to meet your daily protein goals, you might want to check out vegan protein powders. These often include minimally processed, ultra-clean ingredients (like pea or rice protein isolates).

Protein intake is therefore essential, but the decision is in our hands: strive for natural ingredients, and if we need supplements to reach our daily goal, choose the purest, gut-friendly alternatives! And for a diet personalized to your lifestyle, it is worth visiting a specialist!

The author of this article is a nutrition consultant.