While protein is essential for muscle growth and repair, there are risks associated with consumingtoo much.
How Much Protein Do I Really Need?
For adults, the recommended dietary allowance(RDA) for proteinis 0.8 g/kg per day.
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Some researchers say the RDA needs to be reevaluated.
A higher protein intake is usually recommended for peopletrying to build muscle.
Your body builds muscles through this process, which is also known as muscle protein synthesis.
Your body needsamino acidsespecially essential amino acids from dietary sourcesto support the muscle-building process.
How Much Protein Is Too Much?
When the body metabolizes protein, it creates waste that the kidneys must filter out.
Examples ofhigh-protein foodsare:
It’s best to achieve your protein needs by eating a variety of these foods.
Are There Risks of Not Getting Enough Protein During Exercise?
Most people are not at risk ofeating too little protein.
While most people can meet their needs with at least 0.8 g/kg per day, muscle-building generally requires more.
Fortunately, protein is found in various plant- and animal-based foods.
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