For many people there is no clear answer to the question: How much protein per day does my body need? Nutritionists have conducted several researches to calculate the recommended amounts. However, the daily protein intake requirement is not uniform in most cases. Using simple formulas and someuseful nutritional tipsyou can calculate what amount of protein might be optimal for you. Below you will find important information about daily protein intake that can help you maintain a healthy body and muscle growth at any age.
More knowledge about how much protein per day can promote muscle building
Protein is the substance of life. From hair to fingernails to muscles, protein is the glue that holds every cell in the body together and makes up many important hormones and antibodies. For this reason, it is important to consume enough protein in your daily diet. New evidence suggests exactly how much protein a day depends on a variety of factors: diet, age, health, activity level and, for pregnant women, whether they should eat for two. Here's everything you need to know to make sure you're getting the right amount of protein every day.
Calculate protein sources and daily requirements based on body weight
Current guidelines recommend that adults age 19 and older consume 10 to 35 percent of their daily calories from protein. So that's about 200 to 700 calories from protein for a 2000 calorie diet. Another way to calculate how much protein per day the body needs is to multiply 0.8 grams of it per kilogram of your body weight. This means approximately 54 grams of protein for a woman or 65 grams for a normal weight man. Here are some examples of which onesprotein-rich foods10 grams of the essential nutrient contains:
- 2 small eggs
- 3 tablespoons peanut butter
- 1 cup cooked quinoa
- 3/4 cup cooked black beans
- 1 cup uncooked oats
- 1/2 cup yogurt
Meat is an obvious source of protein, and there is a handy trick to calculate the gram weight of protein in most meats. Approximately 30g of meat contains 7 grams of protein. A portion of 90 to 120 g provides around 30 grams of the nutrient. However, the recommendations specify the minimum amount of protein you must consume to avoid becoming deficient in this vital nutrient. Not consuming enough protein could lead to progressive muscle loss and other health problems. Recent research suggests the goal is between 1.3 and 1.8 grams per kilogram of body weight. This amounts to approximately 88 to 122 grams for women and 105 to 145 grams for men. Such amounts could be optimal for health when it comes to preventing age-related muscle loss.
Protein deficiency and higher protein intake
The data above does not necessarily mean that you should consume a large steak for dinner. Protein deficiency is somewhat of a rarity, and if you eat a varied diet you won't have to make an effort to increase your intake. However, if you spread protein intake throughout the day, it may be more important and healthier than the daily recommended amount. Protein consumption is usually limited in the morning, and many people consume it mostly in the evening. However, research suggests that evenly splitting protein intake is the best way to help build muscle. According to researchers, people who ate about 30 grams of protein with each meal had 25 percent greater muscle growth.
Because there is no storage form of protein in the body other than muscle, people may lose this muscle mass if they don't eat protein at every meal. Additionally, less muscle mass could also mean a reduction in metabolism, making losing weight more difficult. For breakfast, try two eggs with a cup of yogurt and fruit or 3/4 cup oatmeal, 1/2 cup yogurt and a handful of pumpkin seeds. At lunch, eat half a chicken breast or half a can of beans in your salad for a protein boost.
How much protein a day can be excessive?
Eating too much protein can mean missing out on nutrients from carbohydrates like fiber and healthy fatty acids. For this reason, experts say you should get about a third of your daily calories from protein. Additionally, you could stick to an approximate daily maximum of 2 grams/kilogram body weight. That's around 140 to 160 grams per day. Excessive consumption of certain protein sources could also increase the risk of cardiovascular disease and certain types of cancer. So vary your protein sources to get the most benefit. Also, don't worry about your protein intake putting you at risk of kidney stones or osteoporosis. In fact, recent research has found that eating in the higher recommended range may be beneficial for bone health. Unless you have kidney disease, your protein intake is unlikely to cause any harm.
Possible factors for protein requirements
Because protein is not one size fits all, there are certain groups that need more and may have a harder time getting enough. If you're consuming enough calories, choosing a plant-based diet doesn't automatically mean you're not getting enough protein.Protein from plant foods, which is consumed over the course of a day, provides enough of all the indispensable (essential) amino acids if the calorie needs are met. However, vegetarians and vegans may need to pay a little more attention than the average meat eater to which foods give them the best protein-calorie value. However, a varied diet that includes protein-rich legumes and soy will provide your body and muscles with enough.
How much protein is needed per day when exercising
Adequate protein is needed at all levels of fitness and ability to support muscle building and act as a building block. Nutritionists recommend aiming for more protein when you are active, up to 2 grams/kilogram of body weight per day to maintain muscle mass. Additionally, consuming 15 to 25 grams of protein within an hour of exercise is recommended. An example of this would be 1 cup of milk, 30 grams of almonds and 5 dried apricots for maximum results. Foods high in the amino acid leucine may be most effective for muscle repair and building. These include milk, soybeans, salmon, beef, chicken, eggs and nuts. While you should strive to meet your protein needs from food, so do whey protein supplementsthe Leucine reachedand a scientifically proven option.
Protein requirements in older age
As we get older, the body converts the protein it consumes less efficiently into new muscles. The result is gradual muscle loss, which can lead to reduced strength, frailty and loss of mobility. However, this can be prevented with more physical activity and adequate protein intake. It is therefore recommended that older people eat like young athletes. Limit your daily protein intake to at least 1 gram/kilogram of body weight and distribute around 25 to 30 grams of protein at each meal, as the amount of protein needed to trigger muscle maintenance is higher. According to nutritionists, men and women ages 67 to 84 who ate the most protein and had the most even distribution across meals over two years had more muscle than those who consumed too little protein.
How much protein per day pregnant or breastfeeding women need
Protein needs increase by at least 10 grams per day during the second and third trimesters because the baby is growing. Therefore, pregnant women should consume at least 1.1 grams per kilogram of body weight or a total of 70 grams of protein every day. However, recent research suggests that protein requirements in pregnancy may be slightly higher than these previous estimates. Consult a registered dietitian to see how much protein per day would be optimal for you. Breastfeeding mothers also typically need more calories and protein to produce enough breast milk. Whether you're active, older, or pregnant, you may need to watch your protein intake. This way you can make sure you get what you need.
