The Protein Myth: How Much Do You Really Need?

Protein is one of the most essential nutrients for our bodies, yet there’s a lot of confusion about how much we actually need. Some people worry they’re not getting enough, while others load up on protein in hopes of building muscle or staying full longer. So, what’s the right balance?

Let’s clear up the confusion and talk about how to get the right amount of high-quality protein for your lifestyle.

How Much Protein Do You Really Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. That means if you weigh 70 kg (154 lbs), your minimum daily protein intake should be 56 grams.

However, your needs may be higher if you:
✅ Exercise regularly – Strength training or endurance workouts increase protein demands.
✅ Are over 50 – Protein helps maintain muscle mass as we age.
✅ Are pregnant or breastfeeding – More protein is needed for baby’s growth and development.
✅ Follow a plant-based diet – While plant proteins are excellent, you may need more variety to get all essential amino acids.

For active individuals, some experts recommend 1.2 to 2.0 grams per kilogram of body weight to support muscle recovery and energy levels.

Can You Have Too Much Protein?

While protein is crucial, more isn’t always better. Excess protein without balance can:
⚠️ Strain the kidneys in people with pre-existing kidney conditions.
⚠️ Cause digestive issues if fibre intake is too low.
⚠️ Displace other essential nutrients, such as healthy fats and carbohydrates.

Instead of focusing on more, focus on quality.

Best Sources of High-Quality Protein

Getting enough protein doesn’t have to be complicated. Here are some great sources:

🥑 Whole foods: Lentils, beans, quinoa, tofu, nuts, eggs, fish, and lean meats.
🥤 Protein powders: A convenient way to boost protein intake, especially post-workout or on busy days.
🌱 Plant-based options: Ideal for those looking for a dairy-free, easily digestible protein source.

Why Kardish Better Vegan Protein Is a Smart Choice

If you’re looking for a clean, high-quality, plant-based protein, Kardish Better Vegan Protein is a great option. Available in Vanilla and Chocolate, this protein powder is:

🌱 100% plant-based – Made with pea and brown rice protein for a complete amino acid profile.
🚫 No artificial sweeteners or preservatives – Naturally sweetened with stevia and monk fruit.
💪 Easy to digest – Free from dairy, soy, and gluten, making it gentle on the stomach.
🥤 Smooth and versatile – Perfect for smoothies, oatmeal, baking, and more.

And the best part? This week, Kardish Better Vegan Protein is on promo! It’s the perfect time to stock up and support your wellness goals.

The Bottom Line

You don’t need excessive amounts of protein—but getting enough from high-quality sources is key to maintaining energy, building muscle, and feeling your best.

Looking to up your protein game? Stop by your nearest Kardish location or shop online to grab Kardish Better Vegan Protein while it’s on sale!