How much protein Do I need

Dietitian.Lauren Hmede
Dec 13, 2018
2 min read

Introduction:

Protein is an essential macronutrient for your body, according to USDA 10-35% of total calories should come from protein

At that level, you won’t have to worry about deficiencies, and you’ll know you’re getting enough of the nutrient to lose fat while also improving your heart health. Have some protein at each of your meals and snacks, and you’ll hit the target with ease.

Protein and Energy:

When we eat sugary food, our body releases them into blood, whatever is the type of carbohydrate the result will be an increase in your blood sugar levels.

As a result, your body releases insulin from the pancreas to control blood sugar and as a result, the excess sugar will be stored in muscles and fat tissue.

While you eat too much sugar the pancreas will secrete much insulin and you will have hypoglycemia. To prevent this, protein can help displace those cards. The amino acids that form the building blocks of protein provoke a much-lower insulin response than the one triggered by a high-carb meal. So consuming more protein will have a less dramatic effect on your blood sugar.

Protein also triggers the release of a hormone called glucagon. While insulin takes sugar from your blood and pushes it into muscle and fat cells, glucagon gets your fat cells to release stored fat into your bloodstream, where it provides fuel for your muscles, brain, and everything else that uses energy. Meaning that of all the types of food you can eat, protein is the most efficient for your body: It controls insulin and helps incinerate fat.

Thermic effect of food and protein:

Thermic effect of food means different macronutrients needs a different caloric level to be digested. Protein has higher TEF than fat and carbohydrate need.

Simply more protein means you are burning more calories.

High protein diet may be followed in a weight loss diet.

The Building Blocks of Muscle:

Upon digestion, the body breaks down protein into individual amino acids that are building a block of muscles.

The important amino acid for muscle building is leucine when you can found it in all protein food you eat. But an optimal intake of protein which is 30 grams is needed for building muscles and proving the body with leucine.

More muscles mean higher metabolism and more calories will be burned in addition you become more efficient at every activity.

Protein throughout the day:

Lean protein choices are recommended to be consumed throughout the day.

Breakfast: you may have eggs, egg whites, Greek yogurt etc..

Lunch or dinner: salmon, chicken breast, tuna, lean beef etc.

Snacks: nuts, seeds, beans, protein bars with 10 grams of protein and no more than 30 grams of carbohydrate