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Are You Eating Enough Protein?

5 May ‘22 By AnikHealth tips
  • Are You Eating Enough Protein?

Each person's protein requirements differ depending on a variety of factors, such as their physical activity, age, muscle mass, and overall health.

It cannot be overstated how important protein is. Low protein intake negatively impacts health and physique.

Generally, the recommended daily intake (DRI) of protein per pound of body weight is 0.36 grams of protein.

Although this may be enough to prevent deficiency, the amount you actually require depends on many factors.

Why is protein important?

Your body is built largely from proteins. In addition to making muscles, tendons, organs, and skin, they produce enzymes, hormones, neurotransmitters, and many different molecules on a cellular level.

Can assist in weight loss

Eating fewer calories than you burn is the key to weight loss.

Protein consumption increases calorie burn in two ways: by increasing your metabolism (calories out) and reducing your appetite (calories in).

In terms of weight loss, protein is most important because of its ability to reduce appetite, thus reducing calories consumed. You will feel satisfied for longer with protein than with fat or carbohydrates.

Strengthens and builds muscle

Proteins constitute the bulk of muscle tissue.

Like other body tissues, muscles undergo a constant cycle of breakdown and rebuilding.

Muscle growth requires synthesizing more protein than you destroy.

That is to say, those who wish to gain muscle should exercise and eat more protein.

It is generally recommended that you consume one gram of protein per pound of body weight (2.2 grams per kilogram).

Conditions requiring a high protein intake

Physically active people require more protein compared to sedentary people regardless of their physique goals.

The more physical activity you do, whether it's walking, running, swimming, or any type of activity that requires muscle, the more protein you should consume.

In order to keep fit, athletes need to consume a lot of protein. The recommended amount is 0.55 to 0.65 grams per pound (1.2 to 1.4 grams per kilogram).

Older people also need much more protein than the DRI - up to 50% more.

A person recovering from an injury might also need more protein

What to eat to get enough protein

All essential amino acids are found in animal products, such as meat, fish, eggs, and dairy products, so they're the best sources of protein.

Quinoa, legumes, and nuts are among the plants that contain high protein levels.

Average person protein requirements

For someone at a healthy weight who does not lift weights or exercise much, aiming for 0.36–0.6 grams per pound (0.8–1.3 grams per kilogram) is a good estimate.

Accordingly:

  • For an average male, 56-91 grams are required per day
  • For a woman, this amounts to 46–75 grams per day

Nevertheless, because there is no evidence of harm or benefits, individuals would probably benefit more from increasing their protein consumption rather than decreasing it.

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  • Health tips
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Anik