Protein: how much should you consume per meal and per day?
Protein: how much should you consume per meal and per day?
Protein is more than just fuel for muscles: it's essential for the proper functioning of our bodies . Whether you're an athlete, a vegetarian, looking to improve your performance, or simply concerned about your health, one thing is certain: getting the right amount of protein is essential .
So, how much protein should you really consume per day? And how can you spread it out effectively throughout the day? We're taking stock with the latest scientific data.
Daily Protein Needs: No One Size Fits All
Official recommendations vary depending on age, gender, weight, and physical activity level. Here's a simple guide:
0.8g of protein per kilo of body weight per day : this is the minimum recommended for a sedentary person, according to the WHO.
But this figure rises rapidly as soon as you are active:
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1.2 to 1.6 g/kg/day for an active person or someone wishing to maintain their muscle mass (source: Phillips et al., 2016 ).
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1.6 to 2.2 g/kg/day for athletes, or during weight loss to avoid muscle wasting ( Morton et al., 2018 ).
Example :
A 70 kg person who exercises regularly can aim for 112 to 140 g of protein per day .
Distribution by meal: it is better to divide for better assimilation
There is no point in consuming 100g of protein in one go: the body does not assimilate it efficiently in a single intake .
A study published in The Journal of Nutrition (2014) demonstrated that a balanced distribution of protein intake over 3 meals of approximately 30 g was more effective in stimulating muscle synthesis, compared to a model with a single protein-rich meal.
Ideally:
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30 to 40 g of protein per meal (breakfast, lunch, dinner),
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possibly a protein-rich snack (yogurt, protein shake, hard-boiled egg, etc.).
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Which sources should you favor?
At Happyness Food, we encourage a varied, natural, and, if possible, European-quality diet. The best sources:
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Animal : eggs, fish, white meat, cottage cheese, whey protein.
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Vegetables : tofu, lentils, chickpeas, quinoa, seeds, spirulina.
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Dietary supplements : useful in cases of deficiency or specific objectives (muscle gain, weight loss, etc.).
A little tip: combining cereals + legumes allows you to obtain all the essential amino acids , for a complete plant-based protein.
Protein and overall health: not just for muscles
Proteins play a fundamental role in:
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Cell regeneration,
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The immune system,
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Satiety (perfect for rebalancing your diet),
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Proper hormonal and enzymatic functioning.
And good news: a study published in Advances in Nutrition (2020) indicates that high protein consumption (up to 2.2 g/kg/d) does not pose a risk to the kidneys in healthy people.
To remember:
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0.8 to 2.2 g of protein/kg/day , depending on your activity and goals.
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Aim for 30 to 40g per meal , spread out over the day.
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Vary the sources (animal and plant) for better nutritional quality.
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Protein is your ally for lasting health, not just for muscle building.
At Happyness Food, we offer protein-rich supplements and products to help you achieve your goals without hassle or compromise on quality .
Your body needs it. And your well-being will thank you.
