How Much Protein Should I Need A Day?
Protein is a nutrient found in many types of foods. It play vital role for life. Anytime your body is growing or repairing itself, protein is needed.
How much protein you need? depends on several factors — including age, sex, health status and activity level.
1] What is protein?
So simple definition of Protein is
{ Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.}
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids through your diet and may be sometime through Suppliment also.
The body needs a regular supply of protein to make and repair cells. In addition to muscles, other body tissues are primarily made from protein, like organs, hair and eyes.
∆ Protein also helps in:
• Fight Infections
• Carry fats, vitamins, minerals and oxygen around the body
• Build and contract muscles
• Keep body fluids in balance
• Clot blood
2] Protein Rich Food's
Protein can be found in both Animal and plant-based foods.
Some sources of protein are considered better choices than others due to their influence on heart health.
Eating plans that include low-fat dairy products, skinless poultry, fish, beans, lentils and soy foods such as tofu and tempeh may help improve blood pressure and cholesterol levels.
∆ Nutritious protein food options:
1] Meat, Chiken and Eggs:
- Lean Cuts of Beef.
- Pork Loin.
- Skinless Chicken And Turkey.
- Eggs.
2] Fish And Seafood:
3] Low-Fat Or Fat-Free Dairy Foods:
- Milk.
- Yogurt
- Cheese
- Cottage cheese
4] Legumes:
5] Nuts And Seeds:
- Almonds
- Walnuts
- Chia Seeds
- Pumpkin Seeds
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3] Protein Foods That Are High In Saturated Fat
Foods rich in protein may also be high in saturated fat.
High intakes of saturated fat may increase risk for heart disease. Thus, too much protein from these sources may be harmful for your heart.
As a general rule, limit protein foods that are high in saturated fats, such as:
1] Meats and poultry:
- Bacon
- Chicken Fried Steak
- Chorizo Sausage
- Fried Chicken
- Hot Dogs
- Lunch Meats
- Organ Meats
- Processed Meats
- Sausage and Spare Ribs
2] Fish and shellfish:
- Breaded And Fried Options
3] Whole-fat dairy:
- Whole Milk And Other Whole Fat Dairy Products
4] Getting the Right Amount of Protein?
Most healthy adults should aim for the Recommended Dietary Allowance of protein for their age and sex.
Individually who are very physically active like (Sportsman), pregnant or breast-feeding women or who have certain medical conditions may need more protein.
Most official nutritional organization's recommend a fairly modest protein intake.
The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.
∆ Recommended Amount of Protein
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
General protein recommendations for individuals ages 2 and older by Olympia is given below 👇
Age Sex Daily Protein Recommendation
2-3 years Female and male 2-ounce
equivalents
4-8 years Female and male. 4-ounce
equivalents
9-13 years Female and male 5-ounce
equivalents
14-18 years Female 5-ounce
equivalents
14-18 years Male 6½ ounce
equivalents
19-30 years Female 5½ ounce
equivalents
19-30 years Male 6½ ounce
equivalents
31-50 years Female 5-ounce
equivalents
31-50 years Male 6-ounce
equivalents
51 years and older Female 5-ounce
equivalents
51 years and older Male 5½ ounce
equivalents
(Note: "1 ounce = 28.35 grams")
These recommendations for protein are provided in one-ounce equivalents.
One-ounce equivalents of protein foods include:
- One ounce of cooked meat, poultry or fish
- ¼ cup cooked beans
- 1 egg
- 1 tablespoon peanut butter
- ½ ounce nuts or seeds.
∆ Recommendations
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