Why Do We Need Protein

 Your body requires protein for optimal health and functionality, with over 10,000 varieties present in organs, muscles, tissues, bones, skin, and hair.

How Much Protein Do You Need?

Not getting enough protein in your diet can lead to health issues. For example, tissue can break down and lead to muscle loss.

But more isn’t necessarily better. While it can help build muscle, if you take in too much your body may store the excess as fat.

The Dietary Guidelines for Americans, put together by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, recommend daily amounts of protein for different age groups (Girls and women generally need an ounce less per day than males):

  • Children under 4: 2-4 ounce equivalents
  • Children ages 4 to 8: 3-5½ ounce equivalents
  • Boys ages 9 to 13: 5-6½ ounce equivalents
  • Boys ages 14 to 18: 5½-7 ounce equivalents
  • Men ages 19 to 30: 6½-7 ounce equivalents

One-ounce equivalents of protein foods include:

  • 1 ounce cooked meat, poultry or fish
  • ¼ cup cooked beans or lentils
  • 1 egg
  • 1 tablespoon peanut, almond or sunflower butter, or tahini
  • ½ ounce nuts or seeds
  • ¼ cup or 2 ounces tofu
  • 1 ounce cooked tempeh

Simply put, most everyone should get 10% to 35% of their calories each day in the form of protein. You need more calories for activities like biking, lifting weights, or running, but the percentage of protein remains in the same range.

After age 40, you can start to lose muscle mass, a condition known as sarcopenia, and you may need more protein.

If you’re overweight, you’ll need to lower your calorie intake. A dietitian can help you figure out how much protein you should have.

Why Am I Dizzy?High-quality sources of protein include:

  • Fish
  • Poultry
  • Lean beef or pork (in limited amounts)
  • Tofu
  • Eggs
  • Dairy products

But you can get all the protein you need from plant-based sources. These include:

  • Nuts
  • Seeds
  • Legumes, like beans, peas, or lentils
  • Grains, like wheat, rice, or corn

You can combine large amounts of these with smaller portions of animal-based sources, like dairy products or eggs to make sure you're getting enough amino acids.

Limit the amount of protein you get from processed meats -- like bacon, sausage, or cold cuts.

Some weight-loss programs, like the Atkins Diet and the Ketogenic Diet, call for high amounts of protein and fat while limiting carbs. But research shows that they seem to primarily work well only in the short-term. One reason may be that people aren’t able to stick with this type of eating plan over a long period of time.

Be mindful of what diets you try. Focusing just on protein and fat can keep you from getting all the nutrients you need, and that can lead to unhealthy side effects. That can lead to fatigue, dizziness, headaches, bad breath and constipation.