Protein Needs Handout

Why Protein Matters

Growth & Repair: For kids and teens especially, bodies are constantly growing and repairing. Protein provides the amino acids that build new cells and repair existing ones, including muscle tissue after exercise or sports.

Hormones & Enzymes

Protein helps create hormones (like insulin, which helps control blood sugar) and enzymes (which speed up digestion and metabolism). Enzymes in your stomach, for example, help break food into pieces your body can actually use.

Immune Health

Protein helps produce antibodies that fight off viruses and bacteria, and it's part of what forms a clot when you get a cut. A diet rich in protein helps your immune system stay resourced to protect you.

Energy

Your body mainly uses carbohydrates and fats for energy, but protein can be converted into glucose when needed—during intense activity or when calories are limited—helping keep your energy supply steady.

How Much Do You Need?

The standard RDA is 0.8 grams of protein per kilogram of body weight per day for healthy adults. That's the minimum to prevent deficiency—not necessarily the optimal amount for performance, aging, or muscle preservation. Formula: body weight (kg) x 0.8g. Example: a 70kg adult needs about 56g/day. (To convert pounds to kilograms, divide by 2.2.) Many adults—especially active individuals, those on GLP-1 medications, or older adults—may benefit from higher intakes of 1.2-1.6g/kg.

Protein Food Sources (Grams per Serving)

• Chicken breast, cooked (3 oz): 26g
• Turkey breast, cooked (3 oz): 26g
• Lean beef, cooked (3 oz): 22g
• Cottage cheese (1 cup): 27g
• Greek yogurt (1 cup): 20g
• Eggs (1 large): 6.3g
• Tofu (1/2 cup): 10g
• Lentils, cooked (1 cup): 18g
• Black beans, cooked (1 cup): 15g
• Chickpeas, cooked (1 cup): 15g
• Almonds (1 oz): 6g
• Peanut butter (2 tbsp): 8g
• Quinoa, cooked (1 cup): 8g
• Brown rice, cooked (1 cup): 5g