How Much Protein Do I Need?
Introduction
Protein is one of the three main macronutrients present in food, with fats and carbohydrates making up the other two. Protein is essential for growth and development, especially among children and adolescents. It forms into amino acids, which are used to build new muscle tissue, repair cells and create hormones that play key roles in everything from metabolism to brain function.
Protein is one of the three main macronutrients present in food, with fats and carbohydrates making up the other two.
Protein helps you to build and maintain muscle mass, and it also supports many essential processes in your body—including growth and development, metabolism, digestion, immunity, blood clotting, brain function, bone health and more.
It’s found in a wide variety of foods, including meat, dairy, eggs, nuts and legumes.
Protein is found in a wide variety of foods, including meat, dairy, eggs, nuts and legumes. It’s also the main component of many supplements. Protein is an essential part of a balanced diet; it helps to build and repair muscle tissue after exercise; it helps regulate metabolism; and it can keep you feeling full for longer periods of time.
Not All Proteins Are Created Equal
The quality of protein is important, too. It’s possible to eat plenty of protein but not enough amino acids—the building blocks that make up proteins.
Protein quality depends on the amino acid profile of a given food. This is determined by the amount of essential amino acids it contains, and this is why animal sources of protein are considered high quality, while plant sources are considered low quality.
Vegetarians can get all the essential amino acids they need from eggs and dairy products.
You've probably heard that getting enough protein is crucial for building muscle and strength. But how much do you need?
You've probably heard that getting enough protein is crucial for building muscle and strength. But how much do you need?
Most people need 0.8 grams of protein per kilogram of body weight each day, according to the National Strength and Conditioning Association (NSCA). For example, if you weigh 68 kilograms, you should eat about 54 grams of protein daily.
To get the optimal benefits from your protein intake spread it out throughout the day.
To get the optimal benefits from your protein intake, spread it out throughout the day.
Protein helps you feel full longer and prevents overeating by increasing feelings of satiety. If you eat more calories than your body needs over time, then there's a chance that you’re gaining weight—and if you want to lose weight, then it's important to consume fewer calories than what you expend. Protein can help with this because high-quality proteins are digested slowly and keep you feeling full for longer than carbohydrates or fat do; this means that when eaten in small quantities throughout the day (rather than as large meals), they can help control hunger cravings while keeping calorie intake at a healthy level.
Conclusion
In general, a healthy, active person needs about 0.8 grams of protein per kilogram of body weight per day. In general, a healthy, active person needs about 0.8 grams of protein per kilogram of body weight per day. So if you weigh 68 kgs and are moderately active — say, you play tennis on the weekends but don’t lift weights or do cardio during the week — then you’d need around 54 grams of protein daily. If you want to lose weight or gain muscle mass (or both), then increase your intake accordingly.