Increased protein intake has gained attention as a possible weight loss strategy, and to help athletes “muscle up” – although nutrition experts caution on viewing it as a miracle remedy in either case. What we do know is that protein is crucial for muscle repair, healthy tissues, and hair and nails. It helps keep our immune system functioning and is essential to our overall health.

How Much Protein Do You Need?

Every five years the U.S. Department of Agriculture and Health and Human Services jointly update the Dietary Guidelines for Americans. These recommendations reinforce the critical link between what we eat and disease prevention throughout our lifespan.

The current report is for 2020-2025, which means that new updates are anticipated sometime this year. Currently, the Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight for sedentary adults. You can also use this online calculator to determine your protein needs according to the current Dietary Guidelines for Americans (DGA).

Note, however, that life stages and lifestyles can change this recommendation. For example, since we lose muscle mass as we age, your healthcare provider or nutritionist may recommend you increase your protein intake for mobility health and safety. Pregnant women may also need to up their protein.

Protein Sources

Protein can come from both animal and plant sources. Each has its own nutritional benefits.

Animal-based proteins include foods common in most households, including:

• Meat (chicken, beef, pork, lamb)
• Fish and seafood
• Dairy (milk, yogurt, cheese)
• Eggs

These sources provide complete proteins, meaning they contain all nine essential amino acids. They are also rich in nutrients like B12, iron, and omega-3 fatty acids (especially in fish).

Plant-based proteins include:

• Legumes (beans, lentils, chickpeas)
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Whole grains (quinoa, brown rice, oats)
• Soy products (tofu, tempeh, edamame)

You can gain complete proteins from many of the plant-based sources as well, specifically soy, quinoa, and buckwheat.

Is Animal or Plant Protein Better?

The answer depends on dietary preferences and health goals. Generally, the human body absorbs and utilizes animal proteins more efficiently. They also tend to support muscle growth and recovery more effectively. However, excessive red and processed meat consumption has been linked to higher risks of heart disease and certain cancers, so those concerns should be discussed with your healthcare provider.

On the other hand, plant-based proteins come with added fiber, antioxidants, and lower saturated fat, promoting heart health and longevity. They may require slightly higher intake to meet protein needs, but well-balanced plant-based diets can support muscle and overall health effectively.

Adding it All Up

Both animal and plant proteins can be part of a healthy diet. The key is to choose lean, high-quality protein sources and adjust intake based on lifestyle needs and personal preferences, as well as the guidance of your healthcare team. Take advantage of your Transocean Benefits to aid in your dietary planning, from a biometrics screening to identify risks early, to weight loss and exercise support.

Whether you're a meat-eater, vegetarian, or somewhere in between, focusing on diverse protein sources will help you harness the power of protein to meet your health goals.

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