Protein is critical at every stage of life, and even more so during periods of growth, like childhood, as well as in our older years to prevent muscle loss.
Many adults in Canada eat less protein than recommended
How much protein do you need?
The amount of protein you need is based on your body weight. Health Canada recommends you get at least 0.8 g of protein per kg* body weight per day.2 To calculate your protein needs, multiply your body weight in kilograms by 0.8: kg x 0.8 = grams of protein needed/day.
*Note: to convert your weight in pounds to kg, divide your weight by 2.2
Timing matters
Research shows our bodies make the best use of protein when it is included in meals and snacks throughout the day.
To ensure you are eating enough protein each day aim for 20-30+ g at each meal.
Older adults need even more protein
As we age, our bodies are not as good at using protein. Studies show that older adults need up to 50% more protein than younger adults.3 To optimize strength, seniors 65+ should aim to get 30 or more grams of protein at EACH MEAL.4
Canadian Nutrient File 2015.
For more information on healthy aging just click…
Protein foods are not all equal
Animal products are ‘complete protein’ foods, meaning they contain all the essential amino acids our bodies require to function properly. Most plant-based protein foods are ‘incomplete’ and need to be mixed and matched to meet all of your amino acid needs. It’s also important to consider that animal-based protein foods are more protein dense than plant-based protein foods, meaning a smaller amount of food is necessary to meet your protein needs.
Consider the chart to the right:
To get the same amount of protein (35 g), here’s how much you would need to eat of these foods
Source: Health Canada, Canadian Nutrient File, 2015, Beef 6172, Almonds 2534, Peanut Butter 6289, Hummus 4870, Black Beans 3377. Nutrient amounts rounded as per 2016 CFIA labelling rounding rules. *Table of Reference Amounts for Food:https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/table-reference-amounts-food/nutrition-labelling.html
Check out our videos on protein
What is Protein?
Steak vs Shake?
What Does 35 g of Protein Look Like?
Protein and Bones
Protein Q&A’s
Should I consider a protein supplement?
Protein-rich foods are almost always a better choice than protein supplements. Food not only tastes better but is typically less costly and less processed. Foods also contain a mix of naturally occurring vitamins and minerals that work together for health benefits, whereas protein supplements provide only protein. A sizzling steak wins out on taste and nutrients versus a protein supplement every time.
What’s better: plant or animal protein?
Many people can improve their diet by eating more plant-sourced proteins like nuts and beans, but it should not be at the expense of eating animal-sourced foods that tend to be higher in protein and are rich in nutrients often lacking in our diet. Research shows the best diets include both animal- and plant-sourced foods.6 Instead, cut back on nutrient-poor, ultra-processed foods like sweetened drinks and baked goods.
How can vegetarians get enough protein?
Choose higher-protein vegetarian foods (see chart), and eat protein foods at each meal and snack. For an added nutrition boost, combine different protein foods, for example: a burrito with scrambled eggs, cheese and black beans; or a nourish bowl with mung beans, tofu and peanut sauce.
Click for references
- Statistics Canada. 2023. Customized analysis of 2015 Canadian Community Health Survey – Nutrition data on protein intakes in adults.
2. Institute of Medicine. 2005. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: The National Academies Press.
3. Deutz NE et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr 2014;33(6):929-936.
4. Hengeveld LM et al. Prospective associations of protein intake parameters with muscle strength and physical performance in community-dwelling older men and women from the Quebec NuAge cohort. AJCN. 2021.
5. Health Canada. (2022). Table of Reference Amounts for Food.
6. Fabek H et al. An examination of contributions of animal- and plant-based dietary patterns on the nutrient quality of diets of adult Canadians. Appl Physiol Nutr Metab 2021;46(8):877-886.