How Much Protein Do We Need?

How Much Protein Do We Need?

Protein is one of the essential nutrients we take in through our diets. How much protein a person should eat depends on several factors, including his age, weight and lifestyle. Despite the culture current weight of protein, many physicians believe eating Americans far more protein than they need. And, since all proteins are not equal, it is suggesting that what kind of protein we consume is just as important as how much. Another consideration is the percentage of total calories come from protein.
Importance of Protein
Protein is what muscles and ligaments are made of, but it is also important for our immune system, circulatory and respiratory systems. Amino acids, which make up proteins, serve important functions within individual cells, too, not least of which is to translate the information stored in DNA. Too little protein will ultimately lead to death, but too much can strain the liver and kidneys. There are about 20 different amino acids, which are made in our bodies and some of which must come from our diets.
Maintenance
The US Department of Agriculture’s recommended daily intake of protein is 0. 4g per kg ideal body weight. To calculate this, take your ideal body weight (determined by height and body type), it splits into two and subtract 10. For example, if your ideal body weight is 180 pounds, you should eat about 80 grams of protein per day. At 120 pounds, you should consume 50g of protein per day. Chances are, if you are not a vegetarian and eat a wide variety of foods you regularly exceed this daily intake. However, it should be valued as a rough estimate: Older and lactating women need slightly more protein
Physical activity
Your level of physical activity will also have an impact on your nutritional needs. . Athletes and bodybuilders will than the daily recommended allowance of protein by significant amounts. Someone is trying to put on muscle can eat 1 to 1.5 grams of protein per kilogram of-two to three times the recommended amount. A bodybuilder weighing 160 pounds can consume 160 to 240g of protein per day. No wonder bodybuilders drink high protein drinks to supplement their intake. Spread over six meals, this is still 26 to 40g per meal -. And many bodybuilders, of course, weigh more than 160 pounds
protein Sources
Whatever your total level of daily intake of protein matter where you get the grams of protein can not be avoided, especially if you are a vegetarian or vegan. To function properly, the body needs all amino acids, and has too few of one type can not be compensated for by eating more of another. Animal-based foods such as meat, fish and dairy products are called complete proteins because they contain all the essential amino acids. But they are usually high in saturated fat, and this carries its own risks. Most plant-based foods has only incomplete proteins, meaning they must be combined with another kind of food to include all amino acids. Quinoa, a South American grain, is one of the few complete plant proteins.
calorie Intake
Doctors generally agree that protein should make up 10 to 20 percent of the total calorie intake. Bodybuilders would probably be on the higher end of this scale, while more sedentary individuals would be at the lower end. For a 2,000-calorie daily diet, this translates to 200-400 calories per day from protein. Since protein have 4 calories per gram, meaning that 50 to 100 grams of protein per day for a 2,000 calorie diet.

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