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Are You Eating Enough Protein? Benefits, Daily Requirements & Best Protein Sources
- Nancy Tran
- Aug 13
- 4 min read
Are You Eating Enough Protein?
Protein is one of the most important nutrients your body needs every day, yet many people don't consume enough—especially at breakfast and lunch.
While protein is often associated with athletes and bodybuilders, it's essential for everyone, regardless of age or activity level. It plays a key role in maintaining muscle, supporting your immune system, healing tissues, producing hormones and enzymes, and helping you stay full between meals.
At WellnessRX Pharmacy, we help patients choose evidence-informed nutrition strategies and supplements that support their health goals. Whether you're looking to build muscle, lose weight, support healthy aging, or simply improve your diet, understanding protein is the first step.
What Does Protein Do?
Protein is made up of amino acids, often called the building blocks of life.
Your body uses protein to:
Build and repair muscles
Support healthy bones
Produce enzymes and hormones
Maintain healthy skin, hair and nails
Support immune function
Promote wound healing
Help keep you full longer
Support healthy aging
Unlike carbohydrates and fats, your body doesn't store large amounts of protein, so it's important to consume enough throughout the day.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for healthy adults is:
0.8 grams of protein per kilogram of body weight per day.
Examples
Body Weight | Daily Protein |
120 lb (54 kg) | ~43 g |
150 lb (68 kg) | ~54 g |
180 lb (82 kg) | ~66 g |
200 lb (91 kg) | ~73 g |
Protein needs may be higher for:
Adults over 65
Athletes
People who strength train
Pregnant or breastfeeding women
People recovering from illness or surgery
Individuals trying to preserve muscle during weight loss
If you're unsure how much protein is right for you, our Nutrition Consultation Services can provide personalized recommendations.
👉 Book a consultation: https://wellnessrxpharmacy.ca/book-online
Signs You May Not Be Eating Enough Protein
Low protein intake can contribute to:
Feeling hungry soon after meals
Fatigue or low energy
Loss of muscle mass
Slow recovery after exercise
Brittle nails
Hair thinning
Poor wound healing
Frequent illness
Difficulty maintaining strength with age
These symptoms can have many causes, so it's important to speak with a healthcare professional rather than self-diagnosing.
Best High-Protein Foods
Excellent sources of protein include:
Animal-Based
Chicken
Turkey
Fish
Eggs
Greek yogurt
Cottage cheese
Lean beef
Plant-Based
Lentils
Chickpeas
Black beans
Edamame
Tofu
Tempeh
Quinoa
Hemp seeds
Pumpkin seeds
Aim to include a quality protein source with every meal and snack.
Is It Better to Spread Protein Throughout the Day?
Yes.
Many Canadians consume very little protein at breakfast and most of it at dinner.
Instead, aim to include protein at each meal.
Example:
Breakfast
Greek yogurt with berries
Eggs and whole grain toast
Protein smoothie
Lunch
Chicken salad
Lentil soup
Tuna wrap
Dinner
Salmon with vegetables
Tofu stir-fry
Turkey chili
Snacks
Cottage cheese
Roasted chickpeas
Mixed nuts
Protein shake
Do You Need a Protein Powder?
Whole foods should always be your primary protein source.
However, protein powders can be convenient for:
Busy professionals
Older adults
Athletes
People with poor appetite
Individuals recovering from illness
Those struggling to meet daily protein needs
Popular options include:
Whey protein
Whey isolate
Plant-based protein
Vegan protein blends
Not all protein powders are created equal. Our pharmacists and nutrition team can help you choose one based on your health goals, allergies and dietary preferences.
🛒 Shop protein supplements online: https://wellnessrxpharmacy.ca
Protein vs. Amino Acid Supplements
Protein powders provide all the essential amino acids your body needs to build and repair tissues.
Individual amino acid supplements—such as glutamine, lysine or BCAAs—serve different purposes and aren't always necessary if you're already eating enough protein.
Learn more in our related article:
Can You Eat Too Much Protein?
Most healthy adults can safely consume higher amounts of protein than the RDA when appropriate for their goals.
However, individuals with chronic kidney disease or certain medical conditions should consult their healthcare provider before significantly increasing protein intake or using protein supplements.
How WellnessRX Pharmacy Can Help
At WellnessRX Pharmacy, we take a personalized approach to nutrition.
Our team can help you:
Calculate your daily protein needs
Review your current diet
Recommend quality protein supplements
Compare whey vs. plant proteins
Review medications and supplements
Create personalized nutrition plans
Whether your goal is better energy, healthy aging, weight management or muscle recovery, we're here to help.
📍 WellnessRX Pharmacy1-152 Holland Street EastBradford, ON
📞 905-775-7874
🌐 Shop Online: https://wellnessrxpharmacy.ca
📅 Book a Nutrition Consultation: https://wellnessrxpharmacy.ca/book-online
Frequently Asked Questions
How much protein should I eat daily?
Most healthy adults require at least 0.8 g/kg/day, though needs may be higher depending on age, activity level and health goals.
Can protein help with weight loss?
Protein helps increase satiety and preserve lean muscle during weight loss when combined with a balanced diet and regular physical activity.
Is plant protein as good as animal protein?
Both can support health. A varied plant-based diet can provide all essential amino acids over the course of the day.
Should seniors eat more protein?
Many experts recommend higher protein intakes for healthy older adults to help maintain muscle mass and function, though individual needs vary.
Disclaimer: This article is intended for educational purposes only and should not replace personalized medical or nutrition advice. Speak with your healthcare provider, pharmacist or nutrition professional before making significant dietary or supplement changes.
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