How Much Protein Is Enough?

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How Much Protein Is Enough?

Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and well being. Without it, you wouldn't be able to repair tissue damage, fight infections, build bone, create hormones, think clearly and have good moods.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, we go through those calculations with you.

Let’s start by looking at how much protein we actually need. There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

What are our daily go-to ingredients for powerful plant-based protein? We have several.

GCF Protein Boosts:

When we're looking for high protein meal that keeps us energized for hours, we turn to one of our favorite protein boosts and add it to salads or smoothies. We keep these bad boys with us at all times, turning any GCF meal into a nutrient-dense powerhouse that will keep you energized, satisfied and inspired for hours on end.

For Salads:

  • Lentils, chickpeas, beans

  • Hemp seeds

  • Sesame seeds

  • Sunflower seeds

  • Raw almonds, walnuts

  • Goji berries

  • Nutritional Yeast

For Smoothies:

  • Chia seeds

  • Hemp seeds

  • Spirulina powder

  • High quality protein powder (pea or brown rice protein)

For a full list of all of our favorite sources of plant protein, check out this handy dandy protein chart.


Protein is an essential nutrient we should all get enough of. “Enough” is about 0.36 - 0.6 g/lb) per day.

Your individual protein intake will depend greatly on your activity level, height, weight, genetics, and health history. Athletes, older adults, and those recovering may need more.

Just remember, there's no need to become protein obsessed. Eat a balanced diet, listen to your body and trust its innate wisdom!

Looking for a little more wisdom? We love this short, informative and entertaining video entitled “Protein Anxiety” by Dr. Neal Barnard. Dr. Barnard shares more here.