4. How much protein do I actually need – and do I need supplements?
Older adults often need closer to 1.0 to 1.2 grams per kilogram to help maintain muscle, and people who are very active, recovering from illness, or healing from injury may need even more.
Most people can meet their protein needs through foods like meat, beans, lentils, tofu, eggs, dairy products, nuts, seeds, and whole grains. Plant foods contain different amino acids which are the building blocks of protein your body needs.
Protein powders and supplements can be useful in certain situations, such as when appetite is poor, needs are very high, or someone has difficulty chewing or cooking. But for the average healthy person, they’re usually not necessary. Focusing on food first whenever possible.