How Much Protein Do You Need? Why Protein Matters at Every Stage
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Many people notice changes in their energy, metabolism, and muscle strength as they age. Some notice shifts in their metabolism as it slows down, while others find it harder to maintain muscle.
One nutrient quietly plays a huge role in all of this: protein.
Most people feel like they are already eating well, but many are still unintentionally eating far less protein than their body actually needs.
Protein has received a lot of press lately — and rightfully so. Protein plays an important role in supporting the body, whether you're thinking about prevention, managing early body changes, or navigating more complex health challenges. Protein intake is often one of the first things I look at when working with clients.
Why Protein Matters for Energy, Metabolism, and Muscle Health
Protein plays many important roles in the body, including:
• Building and maintaining muscle
• Supporting metabolism
• Stabilizing blood sugar
• Helping regulate appetite
• Supporting bone health
• Supporting the body during healing and recovery
🌱 Stage 1 — Proactive / Prevention: Protein for Daily Health
What’s happening
When we look at how most people eat throughout the day, protein tends to show up mainly at dinner. Breakfast and lunch are often much lighter in protein — sometimes it’s just toast, cereal, oatmeal, or a quick snack on the go. Many people tell me they “just aren’t hungry” in the morning.
Why it matters
Protein helps build and maintain muscle, supports metabolism, stabilizes blood sugar, and helps us feel satisfied after meals.
Muscle also helps support our bones, providing the strength and structure needed to move well and stay active. This helps prevent osteopenia, osteoporosis, and reduces the risk of fractures later in life.
Try this
A great place to start is breakfast. Try aiming for 20–30 grams of protein in the morning. The right amount of protein early in the day can make a noticeable difference in energy levels and appetite.
High-protein Breakfast ideas:
• Eggs (1 large egg = 6g)
• Greek yogurt (½ cup = 15g)
• Cottage cheese (½ cup = 14g)
• Overnight oats (1 serving ≈ 16g)
Hint: I like to whisk three eggs with ¼ cup of cottage cheese and scramble them together. This simple dish starts my day with about 25 grams of protein. There is no need to add cheese — it’s already built in.
🌼 Stage 2 — Early Diagnosis: Protein for Blood Sugar and Appetite Control
What’s happening
If you’ve been diagnosed with insulin resistance, prediabetes, elevated cholesterol, are trying to manage your weight, or are simply having trouble sleeping, how and when you eat protein can make a difference.
Why it matters
Protein slows the digestion of carbohydrates, which helps prevent large blood sugar spikes and crashes. It also helps you feel fuller longer.
Increased protein intake can also stimulate the body to release more of its own GLP-1, a hormone involved in appetite and blood sugar regulation.
When blood sugar is more stable, many people notice fewer cravings and more steady energy throughout the day.
Try this
Aim to include some form of protein at every meal and snack. For example, pairing apple slices with nut butter or vegetables with hummus.
One way I often explain this to clients is to try not to eat “naked carbs.” When we add protein to a carbohydrate, it helps “anchor” the sugars found in that food and prolongs the time before needing another snack between meals.
🌳 Stage 3 — Advanced Support: Protein for Recovery and Muscle Maintenance
What’s happening
During illness, recovery from injury, aging, or when managing a chronic disease, the body needs about more protein to help preserve muscle and support healing. The complex process of healing requires significant energy and nutritional support.
Why it matters
Muscle loss can occur more quickly during illness or as we age. Sarcopenia — or age-related muscle loss — occurs when muscles are not being used or adequately supported through diet.
Getting the right amount of protein for your health condition helps support muscle strength, immune function, and tissue repair — all of which play an important role in maintaining independence and quality of life.
Tips for Increasing Protein Intake
Start small and spread protein intake throughout the day. Remember that health is a journey, not a sprint. Slow and steady changes are the most sustainable.
Beans and rice, nuts, soft fish, or hearty soups can be simple and nourishing options, especially if appetite isn’t very strong.
Protein powders can be helpful tools, but I usually recommend using them sparingly. Whole food sources of protein — whether plant or animal based — require the body to break them down gradually during digestion. Large doses of highly processed protein all at once can place a greater burden on the kidneys to process.
How Much Protein Do You Need for Optimal Health?
Protein needs vary from person to person.
The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, this number is designed primarily to prevent deficiency — it is not necessarily the optimal amount for supporting long-term health.
For many adults, especially those who are physically active or aging, a more supportive range is often 1.2–1.6 grams per kilogram of body weight.
Protein needs can increase further with:
• Regular exercise
• Illness
• Injury recovery
• Aging
Why Consistent Protein Intake Matters
Protein is one of the most important nutrients for supporting the body throughout life. While protein has been receiving a lot of attention lately, there is good reason for it. Supporting energy, metabolism, and muscle health are just a few of the important roles protein plays.
Small changes — like increasing protein at breakfast and pairing carbohydrates with a protein source — can make a meaningful difference in how you feel throughout the day.
It’s important to remember that everyone’s starting point looks a little different, and everyone’s protein needs are different. What works for one person may not be the right amount for another.
Paying attention to what your body needs right now — and nourishing it consistently, even in small ways — can support your energy, strength, and long-term health more than you might expect.
Get Personalized Help with Protein
If you’re unsure whether you’re getting enough protein or would like help building meals that support your health goals, I’d be happy to help. You can email me at mairic@campbellnutrition.org to schedule a free strategy call to discuss a personalized plan.
References:
D;, F. (n.d.). Energy expenditure and protein requirements after traumatic injury. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition. https://pubmed.ncbi.nlm.nih.gov/16998142/
Ko, G.-J., Rhee, C. M., Kalantar-Zadeh, K., & Joshi, S. (2020, August). The effects of high-protein diets on kidney health and longevity. Journal of the American Society of Nephrology : JASN. https://pmc.ncbi.nlm.nih.gov/articles/PMC7460905/