How Much Protein Do You Need and How to Get It

Protein is crucial for maintaining, building, and repairing muscles. Whether you're working to maintain your body composition, improve muscle strength, or simply aiming for better health as you age, knowing your protein needs and how to meet them can make all the difference. This article breaks down daily protein requirements for men and women, explains why protein needs increase with age (especially for women), and explores how to boost your intake, including through supplements like collagen products, such as The Fit In’s Full Body Collagen + Ashwagandha.

Understanding Lean Body Mass and Protein Needs for Men and Women

Before diving into protein requirements, it’s essential to understand lean body mass (LBM) and its role in determining your protein needs. Lean body mass represents everything in your body excluding fat. This includes muscles, bones, organs, water, and connective tissues—essentially, all the components that support your body’s structure and function.

How to Find Your Lean Body Mass

Lean body mass can vary widely between individuals, and it’s typically assessed using body composition analysis tools, like the InBody 570, available for booking at The Fit In. This tool uses advanced bioelectrical impedance technology to measure body composition and provide detailed data on muscle mass, fat mass, and more. By understanding your specific lean body mass, you can more accurately calculate your protein needs based on your unique physiology.

Calculating Protein Requirements Based on Lean Body Mass

Once you know your lean body mass, you can tailor your protein intake to support your goals. Here’s a breakdown of recommended protein intake based on different goals:

Maintenance

To maintain muscle mass, the general recommendation is to consume 0.6-0.8 grams of protein per pound of lean body mass daily. This supports daily bodily functions, such as tissue repair, hormone production, and immune health.

Building Muscle and Supporting Intense Workouts

For those aiming to build muscle or support a higher level of physical activity, a higher intake is often beneficial—typically around 0.8-1.0 grams of protein per pound of lean body mass. The additional protein provides the necessary building blocks (amino acids) to help repair and build muscle tissue post-workout.

Protein Needs with Aging

Protein becomes even more critical as we age, especially for women, due to changes in muscle and bone density. After 30, we gradually lose muscle mass, a process called sarcopenia, which can accelerate around menopause for women. Increased protein intake, roughly 1.0-1.2 grams per pound of lean body mass, can help offset this muscle loss, maintain bone density, and support overall strength and vitality.

Why Protein Needs Increase with Age, Especially for Women

As we age, maintaining muscle mass becomes vital for metabolism, balance, and bone health. For women, menopause brings hormonal changes that can further reduce muscle and bone density, increasing the risk of osteoporosis and frailty. A higher protein intake can help counter these effects by promoting muscle retention and aiding in bone health, especially when combined with strength-training exercises.

How to Boost Your Protein Intake

There are many ways to get more protein and it doesn’t all have to come from traditional sources. Here’s how you can increase your intake:

Whole Food Sources

Lean meats (like chicken, turkey, and fish), dairy products, eggs, and plant-based proteins (such as beans, lentils, tofu, and quinoa) are all excellent choices. They provide a broad spectrum of amino acids needed for muscle synthesis.

Protein Supplements

Protein powders, bars, and drinks offer an easy and efficient way to boost your daily intake, especially when whole-food protein sources aren't convenient.

Collagen Supplements

Collagen is an often-overlooked source of lactose-free protein that can benefit not only skin, hair, and nails but also joint health and muscle repair. Collagen supplements, like The Fit In’s Full Body Collagen + Ashwagandha, are easy to add to a daily routine. While collagen is lower in some essential amino acids than other protein sources, its combination with Ashwagandha can also help reduce inflammation, stress, and support post-workout recovery. **

Collagen supplements can be especially beneficial for aging populations, as natural collagen production decreases with age, leading to weaker connective tissues. Incorporating collagen into your diet can help maintain joint health, improve skin elasticity, and support muscle repair.

Tips for Adding More Protein to Your Daily Diet

Start with Protein at Breakfast: Try adding Greek yogurt, eggs, or a protein shake to your morning routine.
Snack Smart: Nuts, seeds, and cottage cheese make great high-protein snacks.
Enhance Soups and Smoothies: A scoop of protein powder, collagen, or Greek yogurt can increase protein content in soups, smoothies, and even some baked goods.
Choose High-Protein Grains: Quinoa, farro, and amaranth have higher protein content compared to other grains and are easy additions to salads and bowls.

Final Thoughts

Understanding your protein needs based on your goals, age, and body composition can greatly influence your health and fitness outcomes. While lean meats, dairy, and plant-based proteins remain excellent sources, collagen supplements like The Fit In's Full Body Collagen + Ashwagandha offer an added boost for skin, joint, and muscle health, especially as we age. With a balanced diet, strategic protein intake, and perhaps some collagen supplementation, staying strong and active at any age is well within reach.