How much protein do you need to eat per day , nutrients so important to our health? If you do not take enough, you may have a lack, and this may affect your health and weight. However, there are very different opinions about how much protein you should eat per day. Most official nutrition organizations recommend a modest intake of protein. DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per kilogram.
This amounts to:
– 56 grams per day for the average person;
– 46 grams a day for a woman.
Although this may be enough to prevent a deficiency, studies show that it is far from sufficient to ensure optimal health. It turns out that the right amount of protein for each individual depends on many factors, including the level of activity, age, muscle mass, physics goals and the current state of health. This article discusses optimal amounts of protein and lifestyle related factors such as weight loss, muscle building, and activity levels.
Protein – what is it and why do you need it?
Proteins are the main building blocks of the body, building muscles, tendons, and so on. Without protein, life, as you know, would not be possible. Proteins are smaller molecules called amino acids that are linked together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.
The protein is not only quantitative but also qualitative.
Generally, animal proteins provide all the necessary amino acids in the right ratio to make full use of them – which makes sense because animal tissues are similar to your own tissues. If you eat animal products such as meat, fish, eggs or dairy products every day, you are probably already pretty good about protein. However, if you do not eat animal food, get all the protein and essential amino acids your body needs is a little more challenging.
It can help to lose weight and prevent weight gain
Protein is incredibly important when it comes to weight loss. As you know, you should take fewer calories than burn to lose weight. This is well supported by the science that eating protein can increase the number of calories you burn by increasing your metabolism (calories) and decreasing your appetite (calories).
Protein can help you raise muscle mass
The muscles are largely made of proteins. Like most tissues in your body, muscles are dynamic and are constantly degrading and recovering. To get muscle, your body has to synthesize more muscle protein than it breaks down. Other circumstances that may increase protein needs.
Without taking into account the objectives of muscle mass and physics, people who are physically active need more protein than people who do not move so much. If your work is physical, you walk a lot, run, swim, or do any exercise, you need to eat more protein.
Do the proteins have any negative effects on health?
The protein is unfairly blamed for a number of health problems. Some people believe that a diet high in protein can cause kidney damage and osteoporosis.