How much protein do I need and how do I get it?

The Dietary Reference Intakes (DRIs) for protein feature

recommendations of 46 grams for adult females and 56
grams for adult males. These recommended intakes are
designed to make certain that you get all of the amino
acids you need to support your body systems. If you do
not get all of the amino acids you need in the food you
eat, your body will break down some of its own muscle
tissue to support its need for amino acids. If inadequate
intake of amino acids from protein continues over a long
period of time, it can lead to stunting, poor muscle
formation, thin and fragile hair, skin lesions, a poorly
functioning immune system, and many other symptoms.

Although animal foods are typically rich sources of

protein, they are not required for us to meet our protein
requirements. Many of the World's Healthiest plant
foods supply important amounts of protein, including
beans and legumes, nuts and seeds, whole grains, and a
good number of vegetables.

Many people are surprised by the amount of protein that

can be obtained from plant versus animal foods. For
example, an 8-ounce glass of milk typically provides
about 8 grams of protein, and one cup of black beans
provides about twice this amount (15.24 grams). There
are some differences, however, between the type of
protein provided by black beans and the type of protein
provided by cow's milk. These differences involve the
pattern of amino acids found in the two foods, and the
role of what are called "essential amino acids" in our
health.

There are approximately 300 different types of amino

acids, but most of them do not play an essential role in
our health. There are about 20 key amino acids found in
the human body. Of those 20, only 8-10 have
traditionally been classified as "essential amino acids
(EAAs)."

In this case, "essential" means that our body cannot

make the amino acid and must obtain it from food. The
9 essential amino acids are leucine, isoleucine, and valine
(also called the branched-chained amino acids);
methionine and cysteine (the sulfur-containing amino
acids, that are sometimes combined as a group or
represented only by methionine); and lysine,
phenylalanine, threonine, tryptophan, and histidine.
Since your body cannot synthesize these amino acids
from any other molecules, they must be provided by
your diet.

Many other amino acids, including glycine, arginine,

taurine, and glutamine can be produced in the body
from the EAAs or other substances. However, just
because they can technically be produced from other
EAAs does not mean that your body will always produce
them. For this reason, many researchers like to refer to
these other amino acids as "conditionally essential,"
since there may be times when your body does not
produce them as needed.

Some foods provide all of the EAAs in a pattern that

seems well matched to our human needs. These foods
are almost exclusively animal foods, and well
represented by the hen's egg, which is sometimes
referred to as a food that can serve as a "reference
protein" food. In this case, "reference protein" means a
protein that supplies all of the EAAs in a balance that is
well matched to our human needs.

When individuals do not consume any animal foods,

they typically do not get any "reference proteins" that
include all EAAs in an optimal balance. However,
research studies have shown that an optimal balance of
EAAS is not ever required in a single food, or even in a
single meal. Through the course of the day, however, it is
a very good idea to combine all foods in ways that meet
all of your EAA needs. For this reason, persons who
consume no animal foods whatsoever need to make sure
that their overall daily diet provides them with adequate
protein and adequate intake of all EAAs.