Protein 101: How Much Do You Need & Why?
Protein is essential for muscle maintenance, metabolic function, and immune health, but how much do you really need? The Recommended Dietary Allowance (RDA) suggests 0.8 grams per kilogram (0.36 grams per pound) of body weight for the average person, but research suggests that active individuals, older adults, and those recovering from illness or injury may need higher amounts.
How to Calculate Your Protein Needs:
- 🏋️ Sedentary individuals: 0.8g of protein per kg (0.36g per lb) of body weight.
- 🏃♂️ Active individuals: 1.0-1.2g per kg (0.45-0.54g per lb) of body weight.
- 💪 Athletes & muscle-building: 1.2-1.5g per kg (0.54-0.68g per lb) of body weight.
Best Protein Sources:
- Lean meats (chicken, turkey, beef) – Provide complete proteins and essential amino acids.
- Eggs – A powerhouse of essential amino acids.
- Fatty fish (salmon, tuna) – Rich in omega-3s and high-quality protein.
- Legumes (lentils, chickpeas, black beans) – Great plant-based sources of protein and fiber.
- Greek yogurt & cottage cheese – High in protein and gut-friendly probiotics.
🛒 Where to Source High-Quality Protein in Tri-Cities:
- Butcher Boys (Pasco) – Locally sourced, high-quality beef and poultry.
- Fiesta Foods (Pasco & Kennewick) – Affordable lean meats, eggs, and fresh fish.
- Fred Meyer (Richland) – Wide selection of Greek yogurt, eggs, and dairy products.
At Empowered Health, we provide nutrition tools and education to help members meet their protein needs while maintaining a balanced diet.
Jessica Schneider, MD
Why Empowered Health.
Time between patient and physician is dictated increasingly by the health system and insurance reimbursement. At Empowered Health, we take a membership approach to primary care in Tri-Cities that challenges the standard healthcare model.
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