How much protein do you need?
Protein is an essential macronutrient that is necessary for so many important functions in the body. A few of these functions:
Muscle growth and maintenance: Protein is the key nutrient for building and repairing muscle tissue. Especially when combined with resistance training.
Bone health: Research has shown that a diet rich in protein can help reduce the risk of osteoporosis and fractures, especially in older adults.
Boosting metabolism: Protein has a high thermic effect, meaning that the body burns more calories to digest and absorb it than it does for carbohydrates or fat.
Controlling appetite: Protein has been shown to increase satiety and reduce hunger, which can help control appetite and lead to a reduction in calorie intake.
Lowering blood pressure: Some studies suggest that a diet rich in lean protein, particularly from plant sources, can help lower blood pressure and reduce the risk of heart disease.
Eating a variety of protein sources can help ensure you are getting all the essential amino acids and nutrients your body needs.
So how much protein do we need?
This depends on various factors, such as your age, gender, body weight, and physical activity level. The general recommended daily intake of protein for healthy adults is 0.8 grams per kilogram of body weight, or approximately 0.36 grams per pound of body weight.
However, this is very low for most people, especially if you are physically active and have fitness goals. A better guide is to aim for .8-1 gram of protein per pound of lean body mass, not fat mass. Ex., if you currently weigh 175 and have a goal weight of 150, aim for between 120-150 grams of protein a day.
How do I know how much protein I'm actually eating?
Track your nutrition with an app like My Fitness Pal for at least a week. This is great tool to educate and bring awareness to your habits and nutrition.
Comments