Protein needs:
- Dietitian.Lauren Hmede
- May 8, 2019
- 2 min read
How Much Protein Do You Really Need?
Some people really ignore the importance of protein while others overmephasize. Well today you will learn how much really you need from protein daily.
THE BASICS OF ACTIVITY LEVEL AND PROTEIN NEEDS
In general the recommendations for protein are 10-35% of total calories intake or another formula could be use is simply multiply 0.8 by kg of body weight to calculate total protein grams. Some references recommend a higher intake as 1.3-1.8 grams/kg in order to prevent protein shortage. If you are athlete you may need a higher number.
Protein is important for muscle building and recovery, repair of all body tissues and for enzyme and hormones production. So it is really crucial for normal body functioning.
Lifestyle factors, stage of life and other diseases make protein needs vary among people.
In general, all of us meet our daily protein needs unless you work hard and you find yourself tired and exhausted you may need to reassess your protein intake.
VEGANS AND VEGETARIANS
Dont worry about your protein needs if you are vegeterian or vegan because you can meet your needs through a well balanced diet and by including diverse protein sources.
“Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable (essential) amino acids when caloric requirements are met.”
ANIMAL PROTEIN
You need to include both animal and plant based protein. As animal protein sources have been linked to cancer and other chornic disease. Moderation is the key and always choose lean cut.
THE BEST TIME TO EAT PROTEIN
It is better to add protein at each single meal instead of eating them at once. This will result in muscle growth and you will meet your needs.
Finally, you need to have a well balanced diet and to include all sources like carbs, healthy fats and lean protein. DOnt forget whole grains, fruits, vegetables and water daily!!
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