Most People Don’t Eat Enough Protein to Build Muscle, Shed Fat

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How much protein do we really need to consume in order to help build muscle and lose body fat? We know that too much or too little daily protein intake is not good, but in general most people aren’t eating enough protein for muscle gain.

A common recommendation is 1.6 grams of protein per kilogram of body weight, or .72 grams per pound of body weight.

Taipei Star Rehab Clinic director Wang Suheng said that only sufficient protein intake can help build muscle. But it doesn’t mean the more protein the better. If people consume over the roughly 1.6 grams per kilograms of body weight, it’s a waste of protein and doesn’t help build muscle or shed fat.

Dr. Wang recommended a simple way to measure the appropriate amount of protein:

“For each meal, eat two palm sizes of protein food, and you get roughly 1.6 grams of protein per kilogram of body weight per day,” he said. Palm size refers to the the area from the wrist to the base of your fingers, he explained, and a similar thickness as the palm as well.

“The average person’s intake of protein is probably less than the two palm sizes,” Dr. Wang said. Many people feel that this amount is too much for them to finish. But, “if you eat the whole of this amount, the sense of satiety will be very good,” Dr. Wang said.

“I think there is a secret to gaining muscle and losing fat—when you eat a lot of good food, you will eat less junk food. Therefore, the overall caloric intake is naturally lower,” he said.

Which Protein Source is Better?

There are two main categories of natural food sources of protein: animal protein and plant-based protein.

Animal protein is known as a complete protein, which contains all the essential amino acids. The absorption and utilization of animal protein by the human body is quite good; therefore, animal protein is also known as quality protein.

Sources of animal protein for muscle gain and fat loss are mainly eggs and lean meat, such as fish, chicken, beef tendon, and other meat with low-fat content.

Plant-based proteins are considered incomplete proteins as they are missing at least one essential amino acid. Their absorption and utilization rate is also poorer.

Protein-rich plant foods include soy milk, tofu, dried tofu, peas, chickpeas, black beans, and others.

Dr. Wang said that this does not necessarily mean that it is better to eat animal protein exclusively. To include meat as part of the daily protein sources will suffice.

Whether you eat meat or tofu, as long as you consume 1.6 grams of protein per kilogram of body weight throughout the day, that will suffice.

However, if you eat plant-based protein food, you have to eat more than two palm-sized amounts to get enough protein, Dr. Wang explained. For example, the protein content in the two palm-sized tofu may be less than one-half of that contained in the same size of meat.

Dr. Wang reminded vegans that they may have to eat up to three or even four “palms” of plant-based proteins per meal. Due the large amount of food required, many vegans have insufficient protein intake.

Even if you are not a vegan, a small amount of animal protein will be enough to replenish the complete amino acids. The rest can be supplemented by plant-based protein.

For vegans who do not eat milk or eggs, it is recommended to take additional nutritional supplements such as pea protein and soy protein to avoid nutritional deficiencies. For lacto-ovo vegetarians (people who eat vegetarian diets with eggs and dairy), whey protein is recommended as it is a high-quality protein source.

Meat and Kidney Damage?

Will excessive protein damage the kidneys? Those with a history of chronic disease have to watch out.

Protein is the most important nutrient in muscle building and fat loss, but one must have a balanced diet with grains, cereals, vegetables, fruits, eggs, beans, and fish. One can not just eat chicken breast or a large amount of meat for every meal while supplementing too much high concentration protein powder.

Dr. Wang suggests an intake of 1.6 grams per kilogram of body weight per day as the limit. There was a study on continuous protein intake of 4.4 grams per kilogram of body weight for a month or two, and the no side effect was found on the kidney. But Dr. Wang holds that this does not mean that the more protein you eat the better. Too much supplementation won’t help muscle gain.

Some people take a lot of protein over a long period of time, and they find that their blood test results show a declining kidney function.

Dr. Wang explained that this decline in kidney function indicators could be false. The common assessment of kidney function indicators is creatinine, which normal kidneys can excrete. Blood tests sometimes show high creatinine, but it does not necessarily mean that there is a problem with kidney excretion.

However, high protein intake will naturally increase creatinine in the blood. To further confirm whether the kidneys are really impacted, a urine test is needed for a more detailed examination.

In fact, if one is not a patient with high blood pressure, high blood sugar, hyperlipidemia, diabetes, or a history of chronic disease such as kidney disease, a person with healthy kidneys generally takes protein from natural prototype food sources such as eggs, soy milk, chicken breasts, and lean meats, and it is unlikely to cause excessive intake of protein or kidney problems.