How many proteins do you need daily?

Proteins are essential building blocks for your body. No matter how your body is built, everyone benefits from consuming enough protein daily. We'll explain below exactly how much you need.

Daily protein requirements

In general, the following applies:

• Non-athletes: 0.8 grams of protein per kilogram of body weight.
• Endurance athletes: 1.2 grams of protein per kilogram of body weight.
• Strength athletes: 1.8 grams of protein per kilogram of body weight.
• Weight loss: 1.8 grams of protein per kilogram of body weight.

How much protein you need exactly can vary greatly and depends, among other things, on your weight, age, gender, and lifestyle. Pregnant/breastfeeding women, the elderly, and children (due to growth), vegetarians and vegans generally need slightly more protein, as do sick and injured people.

Do you exercise regularly or are you trying to lose weight? Then you also have a higher protein requirement.

Protein and weight loss

Most people who are trying to lose weight mainly want to lose fat. Unfortunately, you also lose muscle in the process. For muscle growth and maintenance, you need calories, while losing weight requires a calorie deficit. Tricky, right?

Fortunately, protein shakes can help. Our muscles are made up of proteins, and you don't want to lose them during your weight loss process. That's why we recommend consuming 1.8 grams of protein per kilogram of body weight daily.

Proteins and muscle recovery

After (intense) training, the body needs proteins to help your muscles recover. Many athletes think that consuming more protein is better for muscle growth (also known as protein synthesis).

However, studies have shown that there is no evidence that protein intake of more than 1.8 grams per kg body weight is better for muscle building (and/or muscle retention during weight loss). The body determines how much muscle mass can be built, and eating more protein does not mean more muscle mass. If muscle building is your goal, then consume 1.8 grams of protein per kg body weight daily.

How can you consume more protein daily?

Proteins are found in both plant-based and animal-based products. Good and complete plant-based protein sources include soybeans, quinoa, hemp seeds, chia seeds, and spirulina. Legumes, whole grains, and nuts also contain a lot of plant-based proteins. In animal-based products, proteins are mainly found in meat, fish, eggs, and dairy.

Another easy way to consume more protein daily is by using plant-based protein powder, such as Orangefit Protein. You can mix plant-based protein powder into your smoothies, yogurt, oatmeal, and baked goods, or drink it with water or (plant-based) milk.