Getting enough protein is an important part of a healthy diet and exercise routine. Protein helps build and repair muscles, bones, and other tissues in the body. It also provides energy. But what happens if you miss getting your daily recommended amount of protein for a day or two? Here’s a look at how missing protein periodically or for short durations may impact your health and fitness goals.
How Much Protein Do You Need Daily?
The recommended daily intake (RDI) for protein is set at a minimum of 0.8 grams of protein per kilogram of body weight per day. This equates to:
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
However, people who are more active or trying to build muscle mass may need more. Common recommendations for protein intake for active individuals are:
- 1.2 to 2.0 g/kg for building muscle
- 1.2 to 1.7 g/kg for endurance athletes
- Up to 1.0 g/kg for older adults to help preserve muscle
So for a 150 pound person, this would equal between 68-136 grams of protein per day.
Consequences of Not Getting Enough Protein
Missing your protein target for a day or two here and there is generally not cause for concern. The body pools amino acids (the building blocks of protein) to use as needed. But chronically low intakes can negatively impact health and fitness goals in the following ways:
Muscle Loss
Not consuming enough protein consistently can lead to loss of muscle mass over time. Muscle is constantly broken down and rebuilt, so adequate protein is needed for muscle protein synthesis. Research shows that protein needs increase as you age to help prevent age-related muscle wasting (sarcopenia).
Strength and Performance Declines
In addition to muscle loss, strength and performance can also decline without proper protein intake. Muscles need protein not just for growth and repair, but also for providing energy during exercise. One study found protein supplementation helped maintain strength during a 2 week period of intense training in athletes.
Slowed Recovery from Exercise
Protein is essential after any type of exercise for optimal recovery. During and after workouts, protein synthesis is increased. Consuming protein within the “anabolic window” of up to 2 hours post-workout helps maximize the effects.
Increased Fatigue and Appetite
Getting insufficient protein can also lead to general fatigue, low energy, and increased hunger and appetite. This makes it more challenging to maintain an active lifestyle and stick to a healthy diet.
Impaired Immune Function
The amino acids from protein are critical for optimal immune system function. Lack of protein can lead to increased risk of infections and longer recovery time when you do get sick.
Other Health Issues
In the long-term, chronically low protein intake can contribute to osteoporosis, heart disease, type 2 diabetes, and other chronic conditions.
Protein Intake Recommendations
To optimize health and performance, aim to meet your minimum daily protein needs through a combination of high protein foods and supplements if needed. Some tips:
- Eat a source of protein at every meal and snack
- Include higher protein foods like eggs, poultry, fish, dairy, beans, lentils
- Consider a protein shake or bar if your needs are higher
- Time protein intake around exercise for best results
This sample meal plan provides 150g of protein:
| Meal | Foods | Protein (g) |
|---|---|---|
| Breakfast | 2 eggs, 1 cup milk, 1 cup Greek yogurt | 40 |
| Snack | Protein bar | 20 |
| Lunch | Chicken breast, veggies, brown rice | 40 |
| Snack | Cottage cheese | 15 |
| Dinner | Salmon, sweet potato, green beans | 35 |
Should You Try to Make Up for Missed Protein?
If you miss getting enough protein one day, should you try to make up for it the next day? There is no definitive rule, but here are some general guidelines:
- If you consumed very little protein one day (less than 30g), it may be beneficial to increase intake slightly the next day.
- But there is no need to drastically increase protein the next day (doubling intake for example). The body can only utilize so much protein at one time.
- Focus on meeting daily needs consistently rather than specific meal targets.
- Spread protein intake out over the day for optimal use rather than one large dose.
For most people who exercise regularly, your best bet is to aim for your target protein intake daily. If you miss a day here or there, simply resume your normal intake.
Special Cases that Require More Diligence
Certain populations should be especially diligent about meeting protein needs and may require extra attention if protein is missed for a day:
Athletes
Athletes and highly active people have higher protein needs to support training. Inadequate protein can hinder performance. Make sure to consume quality sources of protein throughout the day.
Older Adults
As we age, protein needs increase to help prevent muscle loss. It’s important for older adults to consume extra protein daily and follow other resistance exercise recommendations.
Vegans and Vegetarians
Those who do not eat meat, fish, poultry, eggs or dairy need to be diligent about complementary proteins. Missing protein for a day can mean missing essential amino acids.
Pregnant or Breastfeeding Women
Pregnant women need extra protein for fetal development and lactating women for breastmilk production. Aim for the higher end of recommendations to support this increased need.
The Takeaway
Getting adequate protein daily is key for muscle growth, strength, performance and overall health. But the consequences of missing your target occasionally are generally minimal. To optimize health:
- Aim to meet your protein needs of 0.8-1.0 g/kg each day.
- Include protein foods at meals and snacks throughout the day.
- If you miss protein one day, resume your normal intake.
- Certain groups like athletes and older adults may need to be more diligent.
Periodically falling short won’t sabotage your results. What matters most is consistent adequate intake as part of a balanced, nutrient-dense diet and active lifestyle.