(NewsNation) — With summer on the horizon, fitness and protein advocates are coming out of the woodwork on social media.
Protein is a chain of amino acids that every cell in your body needs to do its job, and experts say that the benefits of it are seemingly endless.
Protein, along with carbohydrates and fats, is one of the three macronutrients our bodies depend on, yet it is not stored in the body.
But how much protein does the average person need to actually eat?
Protein intake can vary based on gender
According to the Dietary Guidelines for Americans, women are recommended to consume 5 to 6.5 ounces of protein-rich foods daily, while men are advised to eat 5.5 to 7 ounces.
“Most Americans meet that, but that recommendation is based on the minimum amount needed to prevent deficiency and maintain basic functions, not necessarily the optimal amount to thrive,” said Samantha Cassetty, a nutrition and wellness expert.
In the United States, the average American consumes around 14 to 16% of their total calories as protein. However, depending on a person’s active nature, protein requirements may exceed 1 gram per kilogram (roughly 2.2 pounds) of body weight each day.
Can a person eat too much protein?
Only people with abnormal kidney function are advised not to eat large amounts of protein.
For certain groups of people, such as those with an acute illness, athletes or the elderly, more protein may be needed beyond the general recommendations. More than 90% of Americans fall short on fiber while loading up on protein.
Many medical professionals recommend that people acquire the protein they need from their diets, wherever possible.
Best sources of protein are from animals and plants
People looking for a protein-rich diet can find it in both animal and plant sources.
Chicken, fish, eggs, tofu, beans and lentils provide large amounts of protein.
In terms of protein powder, there are risks associated with it. A sudden increase in protein intake, especially from powders, can sometimes lead to digestive discomfort such as bloating, gas and constipation.