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Protein - You’ve probably heard about it, and you might even know that it’s good for you! But do you know just HOW important protein is for your body? Let’s start with the basics - protein is one of the three macronutrients that make up our food (the others being carbohydrates and fats). Our bodies use protein to build and repair tissues such as skin, muscle, bone and even organs. Your body uses protein to make enzymes, hormones and other important chemicals to keep you healthy too! It’s also an important source of energy when carbohydrates are not available. Clearly, we need protein to stay healthy, but how much do we need? The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But, this isn’t the amount everyone needs, as it’s only the minimum to prevent deficiency. For inactive people, generally, protein intake increases slightly up to approximately 1g/kg of body weight to maintain lean body mass and metabolic efficiency - but then can go up even higher when you are regularly active, particularly if you’re adding strength training workouts to your routine or doing high-intensity exercise. Let’s break it down a little further: if you weighed 150 pounds that would equal about 68kg. To calculate the minimum amount of protein you need daily, it would be about 54 grams of protein (68kg x .8g of protein). This is where protein sources come in. Protein can be found in many foods, including meat, poultry, fish, eggs, dairy, beans, peas, lentils, nuts, and seeds - that’s right so you can find protein in plants too! It’s important to note that different protein sources have varying amounts of complete vs incomplete proteins - and these are the building blocks that your body needs to build and repair muscles etc. Complete proteins have all the essential amino acids your body needs and are typically found in animal-based foods, while incomplete proteins are typically plant-based, and often have limited amounts of some essential or “indispensable” amino acids. Vegetarians and vegans can get enough protein by choosing a variety of plant-based sources - including seitan, tofu, quinoa, beans, and lentils, as well as nuts and seeds. There’s also a variety of protein powders on the market that may be helpful if you’re trying to bulk up or simply don’t get enough protein from your diet. It’s not just about the quantity of protein you need each day either. It’s also worth noting that timing and balance throughout the day is paramount. Eating protein-rich foods throughout the day can help to keep hunger at bay and provide a sustained source of energy, leading to better concentration and fewer cravings- for me, I like to think of protein as my “go-to” nutrient for getting me through long afternoons and long workouts without feeling sluggish. To sum up, getting enough protein in your diet is essential for maintaining overall health and fitness. Getting the right balance for you will depend on your individual body composition, lifestyle, and specific health goals. The good news? With so many protein sources out there and numerous ways to easily incorporate protein into your diet, you’ll be on your way in no time! Sources https://www.healthline.com/nutrition/how-much-protein-per-day https://www.medicalnewstoday.com/articles/323093 https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
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How Much Protein Do You Need Per Day? | Examine.com
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