What actually happens in our bodies when we consume 100 grams of protein per day?

Protein is all the rage. Whether it's to aid weight loss, maintain muscle mass, or strengthen your immune system, nutrition experts agree: protein is essential.

Our bodies need protein to function properly.  It's made up of amino acids, small molecules that help build tissues and produce enzymes, hormones, and antibodies. Generally, it's recommended to eat around 0.8g of protein per kilogram of body weight. But for active individuals looking to lose fat or build muscle, some experts recommend aiming for between 1.5g and 2.2g per kilogram.

The result? For a 65-kilogram (145 lbs.) person who exercises regularly, aiming for 100g of protein per day isn't unreasonable. According to nutrition expert Trista Best, interviewed by Eat This, Not That! magazine, this amount can even have several benefits.

Better muscle growth and repair

This is arguably the most well-known effect: protein supports muscle growth and repair, especially after physical exertion. "It provides essential amino acids for muscle protein synthesis, which contributes to the growth of muscle tissue," explains Trista Best. In short, it helps the body rebuild after a workout, gain strength, and avoid injury.

Protein aids in weight loss

Unlike carbohydrates or fats, proteins require more energy to digest. This phenomenon, called the thermic effect of food, means that the body expends more calories absorbing and utilizing proteins. Plus, they're particularly satiating, which reduces cravings and snacking. Proteins are therefore a valuable ally for those looking to lose a few pounds.

Better preservation of muscle mass

When you're in a calorie deficit—meaning you eat fewer calories than you expend—your body can tap into your muscles for energy. That's where protein comes in. Maintaining a healthy intake protects your muscles and encourages your body to use fat stores instead.

How to reach 100g of protein in a day

It's not enough to eat a big steak for dinner. The body only absorbs about 20 to 40g of protein per meal, according to some studies. Therefore, it's best to spread your intake throughout the day, in three or four servings. For breakfast, opt for two scrambled eggs and a slice of protein toast (about 20g). Then, for lunch, prepare 100g of chicken breast, vegetables, and quinoa (30g). A smoothie with protein powder, plant-based milk, and peanut butter (25g) is perfect for a snack. As for dinner, a chickpea salad and grilled tofu (25g) will provide enough protein to fill you up.

Want more?

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• Protein-packed lunch ideas

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