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How much protein do I need? And where can I find them? Discover what your protein needs are and get answer to how much protein do I need?
Why is it important to consume an adequate amount of protein foods?
The functions of the proteins in our organism are very varied. It is important to control the daily amount of protein because in a case of a lack of proteins we could suffer symptoms such as deficiency in the immune system, growth problems or intellectual alterations in children or developmental problems of the fetus in pregnant women. If we consume an excess of foods with proteins, it will also be harmful to our health since the proteins cannot accumulate in the body as such so they will be transformed into fat to later accumulate as such. For all these reasons it is advisable to control the daily amount of foods rich in protein to have a healthy and balanced diet.
How much protein do I need?
The recommended amount of protein to be consumed per day is 0.8 grams of protein per kilogram of our body mass. Your active lifestyle depends on getting enough protein to maintain your muscles, transport oxygen and support your metabolism. Because your body does not store enough to cover the shortage, it is important to consume a regular daily supply of lean protein. Remember that protein will not keep you in optimum health if you use it for energy, so you eat enough carbohydrates and healthy fats to provide fuel for your body. If our diet is based on exclusively vegetable foods, the recommendation of daily consumption of foods with proteins is superior since we must obtain a greater diversity of amino acids since the proteins that we can find in the vegetal foods are in the majority simple, that is to say, they contain Only a small number of amino acids we need. If you are vegetarian the daily recommendation of protein can increase up to 1 gram per kilogram of body mass.
Calculation of the daily amount of protein:
For example, for a person weighing 70 kilograms on a diet high in protein foods of animal origin the amount of protein to be consumed daily is 56 grams. In the case of a person with a similar diet with a high consumption of foods with proteins of animal origin weighing 80 kilograms, the recommended intake of proteins would be 64 grams per day. In the case of a person who consumes mainly foods with proteins of vegetable origin, the daily recommended amount of protein should be proportional to his weight so that if he weighs 70 kilos, he should consume 70 grams of protein per day, in case of weighing 80 Kilograms the recommended amount of protein per day would be 80 grams, etc.
Recommended daily amount of animal protein or vegetable protein:
In the case of consuming a majority of foods with proteins of vegetable origin, their consumption must be greater than with a food whose main sources of proteins are of animal origin since most foods of plant origin only contain a small part of the amino acids (20 in total). That is why these types of proteins, common in foods of plant origin, are called simple proteins unlike the most common in foods of primary origin, conjugated proteins that have a higher number of different amino acids per protein. Although it is true that in the case of mainly consuming foods with proteins of vegetable origin, their consumption must be greater than if they are mainly consumed foods with proteins of animal origin , it is also necessary to take into account the fact that the simple proteins of foods Vegetables are easier to assimilate by the body. This is because, being simple proteins, the body costs less “break” them to be able to process them. In the case of conjugated proteins, it is much more expensive for the organism to assimilate.
However, for every category and the set of people, the protein requirement may be different.
Adult women and men:
In addition to needing protein for the basic structure and maintenance of your body, you also need a daily supply to keep you up to date with natural rotation. Proteins are continuously broken down and rebuilt to maintain structural integrity. Your body converts more than 250 grams of protein a day, according to the US Department of Agriculture. Women should consume 46 grams of protein a day, while men need 56 grams, according to recommendations set by the Institute of Medicine based on a baseline weight and height for each gender. You can also determine your individual needs by calculating 0.8 grams of protein per kilogram, or 2.2 pounds of body weight.
Pregnancy and child development:
Women who are pregnant or breastfeeding should increase their protein to 71 grams per day. Protein needs for children increase to meet their developmental needs. From ages 1 to 3, all children need 13 grams a day, and from 4 to 8 the amount increases to 19 grams. Children between the ages of 9 to 13 should get 34 grams of protein a day. Their consumption increases to 52 grams daily from 14 to 18. After that, boys need the recommended daily allowance for adults. By age 9, girls should consume 34 grams a day and keep that up to age 14, when the number of adults is needed.
Active and athletic:
If you participate in exercise classes or you are an athlete in training, you may have to increase the protein as the muscles need to recover and repair the normal damage. If you participate in mild to moderate resistance activities, you should consume between 2.3 and 3.2 grams of protein per pound of body weight, according to the Academy of Nutrition and Dietetics. Protein requirements increase to 3.2 and up to 4.5 grams per pound during high-intensity resistance activities and up to 5.5 grams per pound if you train more than 4 to 5 hours a day. Resistance trainers only have to add 0.54 to 0.77 grams of protein per pound of weight.
Even when you reduce calories to lose weight, you have to meet the minimum protein requirements. This not only keeps you healthy but also supports weight loss because of the protein that helps you feel satisfied and maintains a balanced sugar level, according to the Harvard School of Public Health. If you’re following a high-protein diet, you can consume up to 35 percent of the protein’s total calories, according to the Institute of Medicine’s Acceptable Macronutrient Distribution Range. Based on a 2,000 calorie diet a day, 35 percent of total calories equals 700 calories of protein, which means you could consume 175 grams of protein.