How much protein (in grams) should I eat per day? Are some proteins better than others (animal vs plant sources)?

This answer is brought to you by many of the Australian nutrition professionals who regularly contribute to a nutrition email discussion group.

The Australian Recommended Dietary Intake for protein is 55 g per day for adults. However, few Australian adults eat such a small quantity. Most men eat about twice this amount. Protein requirements are increased by vigorous physical activity. The international expert, Prof Peter Lemon, recommends 1.2 - 1.4 g protein per kg body weight per day for individuals regularly active in endurance exercise and 1.6 - 1.7 g protein/kg/day for individuals who regularly strength train.

This means, for example, that a 75 kg man would need up to 127 g of protein per day if he is undertaking regular resistance training for strength. This is a little more than is commonly eaten by the average Australian male, however, the extra food that this man would need to eat (to replace the extra energy used up by doing the training) will probably provide him with the required additional protein. This requires him to make sure that he includes some protein-rich foods in his diet each day. Foods that are moderately rich in protein include cereal foods (bread, rice, pasta, breakfast cereals), and potatoes. Meat, fish, eggs, milk and milk products are very rich sources of protein.

Many years ago, nutritionists spoke of 'first class' and 'second class' protein. The first class protein was supposed to be supplied by eggs, meat and fish, while second class protein was provided by foods of plant origin. This concept is no longer current. The 8 amino acids you need can be supplied by any diet commonly encountered in Australia - omnivorous (all foods), lacto-vegetarian (vegetarian plus milk products), lacto-ovo-vegetarian (vegetarian plus milk products and eggs) or, with carefully-chosen combinations of plant foods, vegan (no foods of animal origin). It is still true, however that eggs are the best food source of high quality protein for people. Eating two or three eggs a week is certainly compatible with good health and fitness.

For more information Nutrition Australia recommends:

• Food Facts Fact Sheet - Egg Myths

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[Date issued: March 1999]

Disclaimer: This material is provided on the basis that it constitutes advice of a general nature only. It is not intended to replace the advice of a physician or a dietitian.