Daily protein requirement

Lots has been said about how much more protein you need than you’re getting — partially because protein powders are cheap to make and have a huge profit margin because we’re content to pay $15 for a bottle of powder representing less of the same whey protein you’d get from a couple big tubs of cottage cheese.

Here’s the daily reference intake for protein and pretty much everything else.  Protein is listed in grams per kilogram of body weight, for different classes of people.  You can add a bit but it’s not going to turn you into a muscle-bound hero of the weight room.

Pretty often you’ll see recommendations for two to five times that amount.  Basically more than a whole family would consume in a day in most parts of the world.   And they’re healthier than us here.  Going all out with protein supplementation will give you very expensive protein-packed urine; use that money for something else.  At really high levels it can lead to kidney damage.

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