Protein is an essential part of our diet. Protein is the only source of nitrogen that is used for the construction and repair of tissues. There is a fundamental question in nutrition: how much protein is necessary for maintaining life and maintaining good health? In addition, how do our requirements for protein change in our lifetime? In older adults with low muscle, experts have suggested that a high-protein diet can help improve muscle work, yet new evidence suggests that high-protein food cannot be as beneficial as some people Have thought.
Protein is the important components of every cell in our body. It is used for the manufacture and repair of tissues and makes the construction blocks of bones, muscles, cartilage, skin, blood, hair and nails.
what is protein?
Protein is one of the main classes of food in our daily life. Proteins are made of amino acids, which serve as cell’s “building blocks”. The cells need proteins to grow and mold themselves. Protein is found in many food items, such as meat, fish, poultry, eggs, legumes, and dairy products.
Benefits of Protein?
- Loss of appetite. Protein is one of the most saturated foods. It makes you feel healthy for a long time.
- Reduces body fat and increases lean muscle.
- Can help boost metabolism (basal metabolic rate or BMR). An increase in lean muscle increases metabolism.
- Assistant in weight loss and weight management.
- Improve protein synthesis in the body. The main molecules of the body are proteins. The body takes the protein consumed by you, breaks it into amino acids, then uses those amino acids which synthesize the body protein needed at that time.
- Helps in repair and reconstruction of the muscles. It is well absorbed and used easily by the body to make muscles.
- Help to stabilize blood sugar and increase insulin sensitivity.
- Whey protein can reduce blood pressure and hence the heart is healthy.
- Whey protein can help slow aging and promote glutathione (body’s antioxidant).
How much protein do I need daily?
Simply put, the recommended daily amount for the average adult is 0.8 grams per kilogram (or 0.4-0.5 g per pound). This gives us an average of 46 gram for the average woman and 56 grams to the average man in one day. If you are highly active, recovering from injury, or building muscle, then lift this number up to about 1.2-1.8 grams per kilogram (0.6-0.9 grams per pound).
Beyond fitness goals, it is important that we consume at least daily recommended protein. This is because our bodies are losing them constantly. “We lose protein every day because we shed skin cells and hair, eliminate body wastes, and break muscles,” Dennense mentions. “We need to change that protein. Our body is capable of producing some amino acids by itself, but there are others that we have to get from food because we can not make them. “For optimal intake, spread your protein throughout the day – your body can only use that much. A lot at a time.
How To Calculate Your Daily Protein
For clear information, use 150 pounds male as an example.
- First of all, what is its weight of 0.8 pounds of 150 pounds body weight to workout, we need to make the following calculations: 150 x 0.8 It gives us 120.
- It is 120 daily protein gram allowance which wants to shoot for our 150 pounds man.
- To know what is in the calories, we only need to multiply its daily protein gram allowance by 4 * times – 120 x 4 = 480 * (per gram of protein 4 is the number of calories)
- Using these calculations, we can see that the total gram allowance is 120 grams and it is equivalent to a total of 480-kilocalorie protein per day.
To calculate your protein consumption based on a different weight, you can use the same calculation, replace 150lb for your weight, and if you want to calculate a different level of protein, According to the weight of the new gram amount can be substituted 0.8 gms.
Protein can be found in a large number of different food items, including but not limited to;
- Meat – turkey, chicken, and beef
- Seafood – Prawns, Tuna and scallops
- Legumes – flaxseed, Soybeans and kidney beans
- Meat alternatives – tofu, seitan, and Quorn
- Protein supplements – casein protein powder, whey, and soy
Good Sources Of Protein
Food Protein (grams)
3 ounces tuna, salmon, haddock, or trout 21
3 ounces cooked turkey or chicken 19
6 ounces plain Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup of milk 8
1 cup cooked pasta 8
1 ounce of nuts Or ¼ cup (all types) 7
1 egg 6
Whether your goal is to build muscle or reduce fat proteins, undoubtedly is an important part of the diet.
Sticking to these guidelines, you give yourself more space in your diet for carbs and fats which play a vital role in the body and contribute to both your health and your fitness.