Few nutrients are as important as protein. If you're not getting enough, you could be deficient, which can affect your health and weight. However, there are very different opinions about how much protein you should eat per day. Most official nutrition organizations recommend a fairly modest protein intake.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per kilogram.
This amounts to:
- 56 grams per day for the average person;
- 46 grams per day for a woman.
While this may be enough to prevent deficiency, studies show that it is nowhere near enough to ensure optimal health. It turns out that the right amount of protein for any individual depends on many factors, including activity level, age, muscle mass, fitness goals and current state of health.
This article looks at optimal amounts of protein and lifestyle factors such as weight loss, building muscle and activity levels.
Protein - what is it and why do we need it?
Proteins are the main building blocks of the body, building muscles, tendons, etc. Without protein, life, as you know, would not be possible.
Proteins are smaller molecules called amino acids that are strung together like beads on a string. These linked amino acids form long protein chains, which are then folded into complex shapes.
Protein is not only important quantitatively, but also qualitatively
In general, animal proteins provide all the necessary amino acids in the right ratio to make full use of them—which makes sense, since animal tissues are similar to your own tissues.
If you eat animal products such as meat, fish, eggs or dairy every day, you're probably already doing pretty well in terms of protein. However, if you don't eat animal foods, getting all the protein and essential amino acids your body needs is a little more challenging.
Protein supports weight loss
Protein is incredibly important when it comes to weight loss. As you know, you have to eat fewer calories to lose weight. It is well-supported by science that eating protein can increase the number of calories you burn by increasing your metabolism (calories) and reducing appetite.
Can help you gain muscle mass
Muscles are largely made of protein. As with most tissues in your body, muscles are dynamic and constantly breaking down and rebuilding. To gain muscle, your body must synthesize more muscle protein than it breaks down.
Other circumstances that may increase protein needs
Regardless of muscle mass and physique goals, people who are physically active need more protein than people who don't move as much. If your job is physical, you walk a lot, run, swim or do any exercise, you need to eat more protein.
Do proteins have any negative health effects?
Protein has been unfairly blamed for a number of health problems. Some people believe that a high-protein diet can cause kidney damage and osteoporosis.
Also learn how to make:
- protein smoothie;
- or protein pancakes;
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