Added protein? Nutritionists dish on what you do and dont need in your food

The human body needs protein.Proteins carry out countless functions inside cells and they are vital for the growth, repair and maintenance of muscles, bones and skin.

And with food companies rolling out high-protein versions of a huge range of foods, including milkshakes and granola bars — and even pancakes and popcorn — you might be tempted to think you need to add more to your diet.But nutritionists say that if you are getting enough food, you are probably getting enough protein.“Adding protein to foods is very beneficial — for the profits of that food,” said Federica Amati, nutrition lead at Imperial College London and head nutritionist at the health science company ZOE.“It is not based on health, it is not backed by science.”The amount of protein you need depends on your age, weight and personal nutritional needs and it is especially important for children and older adults to make sure they eat protein-rich foods.

Here’s what to know about how much protein you need and how to ensure you’re getting it from the best sources.Protein is a macronutrient, or a basic kind of food like fat or carbohydrates that your body needs to function.There are thousands of proteins, assembled from smaller molecules called amino acids — most of which can be made by the body.“Because protein is so important, our body has adapted really well to making sure that it can reassemble and change the building blocks of these amino acids to make sure we have what we need, as long as we’re eating adequate amounts of food,” Amati said.Still, the body can’t make all the amino acids, so some must come from food.The World Health Organization recommends that healthy adults get about 0.4 grams of protein per pound of body weight (0.8 grams of protein per kilogram of body weight).

That’s roughly 60 grams for men and 50 grams for women per day, based on body weights of 165 pounds (75 kilograms) for men and 143 pounds (65 kilograms) for women.In most rich countries, ...