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How Much Should Be Your Protein Intake To Remain Healthy

by Mohamed Merry (2020-05-05)


Protein is quite significant. If we don't get sufficient quantity from the diet, our health and body composition get affected.



The DRI or Dietary Reference Intake is 0.8 g of prtn per kg of the body weight, or 0.36 g per pounds.

This equals to:



56 g per day for an average man with a sedentary lifestyle.

46 g per day for an average woman with a sedentary lifestyle.

Protein

They are the main building blocks of our body. They make muscles, tendons, organs, and skin. Also, they make enzymes, neurotransmitters, hormones, and various tiny molecules which serve important functions. Protein is not only about quantity, but quality as well.

Protein can help you lose weight by preventing a gain in the first place.

It is essential for losing weight.

Eating protein can help you boost your metabolic rate and lowering your appetite as well. A fact supported by science.

As reports, protein quantity for 25-30% of calories can boost metabolism by up to 80 to 100 calories per day, in comparison to the lower protein diets.

Protein has an ability to reduce appetite and cause a spontaneous lowering of calorie intake. Protein is more satiating than both carbs and fat.

Also, more protein can help you gain muscle weight.

Muscles are made mostly of protein. To gain muscle, the body must produce more muscle protein than that is being broken down.

A common suggestion for gaining muscle is 1 g of protein per pound of body weight or 2.2 g of prtn per kg.

It is essential to eat sufficient protein if you wish to gain or maintain muscle.

It needs are quite increased in people who are physically active, and in the elderly individuals and people who recover from injuries.



How to get sufficient protein in diet?

The best sources of protein are eggs, meats, fish and dairy products. They have the essential amino acids needed by the body.

There are also some plants which have high content, like legumes, quinoa, and nuts.

If you're a healthy person trying to remain healthy, then simply eat quality protein with your meals.

What "grams of proteins" mean?

Grams of protein means grams of the macronutrient protein, not grams of a protein containing food like eggs or meat.

For instance, 8 ounce of beef weighs 226 grams, but it contains only 61 g of actual protein. A large egg weighs about 46 grams, but it only has 6 grams of protein.

What about an average person?

If you have a healthy weight, you don't need to lift weights and you don't exercise much, then you must aim for 0.36 to 0.6 g per pound (or 0.8 to 1.3 g per kg) which happens to be a reasonable estimate.

This equals to:



56-91 g per day for an average male.

46-75 g per day for an average female.

But since there is no evidence of any harm but significant evidence of benefits, it is for people who don't have any medical conditions to be on the side of more it than less. And people who suffer from any medical condition, it is wise to consult your physician to be on a safer side.

With this, we conclude. Hope this piece of information gave you some insight into fitness and its role in your health.

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Anjali Kulkarni: Anjali is a fitness coach and health enthusiastic, She is a coach at a gym as well where she helps to grow and Chinese teas (Hubpages.com) mentor the health and wellness professionals. After reading this article you may want to know the protein source Top 18 High-Protein And Delicious Foods To Start . A dynamic speaker, writer and respected educator in the fitness industry. I am a blogger at ForumMantra as well.