What is the best way to ensure I get enough protein?

Here's our guide to ensuring you get enough protein. It is important that you maintain a sufficient intake of protein, as it forms the building blocks of your bones, muscles and skin. This article will discuss the importance of protein, how to start, high-protein food examples, and other suggestions.

Protein: It's Important

The role of protein in the repair and building of tissues is crucial. The body uses it to produce hormones, enzymes and other chemicals. Every cell of the body contains protein, which is essential for growth and development. This is especially true during pregnancy, childhood and adolescence.

Insufficient intake of protein can cause muscle loss, weak immunity and heart problems, according to studies conducted by the National Institutes of Health . A high protein intake can cause kidney damage and calcium loss. This could lead to osteoporosis. Maintaining a balance in your protein intake is important.

Getting Started

Start by determining your daily protein requirements. For women, the RDA for protein is 56 grams per week and 46 grams for men. Individual protein requirements can differ based on age, gender, weight and level of physical activity. Consult a nutritionist or registered dietitian for customized advice.

High-Protein Examples

Other Tips

Spreading your daily protein consumption evenly is better than eating most of it at one time. This has been shown to promote the synthesis of muscle proteins more efficiently. For balanced nutrition, combine your protein-rich food with foods rich in fiber. Remember that animal-based food is high in proteins, but can be also high in saturated fats. To maintain a balanced diet, choose lean meat cuts and plant-based protein sources.


To ensure you get enough protein, it's important to know your own needs. You can also incorporate different sources of proteins into your diet and maintain a balanced nutritional plan. While protein is important, it is only one part of a balanced diet. For personalized nutritional advice, consult a registered dietitian or healthcare professional.