Protein is one of three macronutrients that help our bodies repair muscles, bones, and cells, which are essential for keeping our bodies structurally intact.In fact, we roughly 10,000 Various proteins that help us function. Protein is made up of chains of amino acids, and since the nine essential amino acids are not made by the body, we must get protein from food.
But how much protein do we have Actually Do you need it every day? The ideal protein intake varies by age, activity level, and weight. It also depends on the nutrients consumed along with the protein source, so it can be more complicated than just packing it in a sirloin steak or lots of lunch meat and calling it a day.
How much protein is enough?
The general recommendation is that most healthy adults need about 0.8 grams of protein per kilogram of body weight. You can also multiply your weight in pounds by 0.36 to calculate the ideal number of grams rounded. For example, someone who weighs 170 pounds needs about 62 grams of protein per day, while someone who weighs 190 pounds needs about 69 grams of protein per day.
10% to 35% of your daily caloric intake should be protein. National Academy of MedicineThe range is broad, emphasizing how protein intake varies from person to person.
Instead of getting bogged down in complicated calculations, some experts say it’s better to just focus on eating protein rich foods All day, such as seafood, lean meats, poultry, eggs, beans, nuts, seeds and soy products. Eating protein throughout the day, along with a balance of fruits, vegetables, grains, and dairy, may be an easier way to think about it.
Additionally, the recommended daily protein intake is not a “one-size-fits-all” approach, Siera Holley, a registered dietitian at The Ohio State University Wexner Medical Center, tells us. wealthFactors such as pregnancy, amount of exercise and age may all influence how much protein people should consume, she said.
How much protein do you need as you age?
Beginning in your 30s, muscle mass begins to decrease. Known as sarcopenia, it’s “age-related loss of muscle mass and function,” says Roger Phil, senior scientist in nutrition, exercise physiology and sarcopenia at the Jean Meyer USDA Human Nutrition Research Center at Tufts University. Ding said.General advice probably not considered In fact, older adults need more protein to combat this muscle loss.Study shows correlation between increased protein intake and improvement in older adults Cognitive Function and Physical Health.
About 50% of women and 30% of men 71 and older don’t get enough protein, according to 2020-2025 Dietary Guidelines. As you age and muscle mass begins to shrink, some experts recommend increase protein intake From age 40, 1-1.2 grams of protein per kilogram of body weight.
How much protein do you need if you exercise regularly?
Activity level can also change how much protein you need to build and repair muscle. If you’re active and strength training, it makes sense to eat more protein post-workout, Fielding says.
For those who are regularly active, consider increasing protein intake 1.2 to 2 grams per kilogram of body weight. And this protein should also be spaced out during the day, prioritizing carbohydrates and protein after exercise.
What is the best type of protein?
Don’t just think about eating more meat.Consider low amounts of protein Saturated fat And not highly processed, which strips them of their core nutrients.
For example, beans provide protein and are high in fiber, so they digest more slowly, leaving you feeling more satisfied and full.This is why protein “pack” Important – The many qualities in protein that determine its healthiness. Consider lean, plant-based meats and seafood.
- Salmon: 5 ounces of salmon have 27 grams of protein
- Lean chicken breasts: 54 grams of protein in 6 ounces of lean chicken breasts
- White fish: 1 slice of white fish contains 38 grams of protein
- Turkey breast: 29 grams of protein in 3 ½ ounces of turkey breast
Vegetarian protein-rich foods:
- Lentils: 12 grams of protein in ½ cup of lentils
- Greek yogurt: 15-20 grams of protein in a 6-ounce cup
- Eggs: One egg contains 6-8 grams of protein
- Chickpeas (garbanzo beans): 1 cup of chickpeas contains 14.5 grams of protein
When is the best time to eat protein?
Protein can help reduce hunger because it metabolizes slowly. Therefore, it is beneficial to spread out your protein intake throughout the day.
“Research shows that most people consume most of their dietary protein at dinner and much less at breakfast and lunch,” Fielding said. “Evidence suggests that the distribution of protein intake throughout the day may be better for maintaining muscle mass than consuming most protein at one meal.”
Is there such a thing as too much protein?
Excessive protein intake is indeed possible. Excess protein can lead to bad breath, heart disease and kidney disease. For those who already have kidney disease or are at higher risk for the disease, too much protein can be harmful, so you should consult your doctor about your protein needs.
While there are no specific limits, it’s important to spread protein throughout the day and choose lean sources that aren’t high in saturated fat.A diet rich in red meat increases the risk of heart disease and colon cancer.