How Much Protein Should I Eat In a Day and What Makes It Differ

How much protein should I eat in a day is based on several factors. Here are some points to read to guide you find the right answer of how much protein intake you really need

Protein is an essential part of human that supports the body tissues’ structural components and the entire health so that we need to have sufficient intake of it. How much protein should I eat in a day? Have you know the answer and have the right daily protein intake?

To find how much protein intake you need, you can refer to certain online protein calculator and fill in some data about yourself, including the purpose of taking the protein. You can simply find the answer. However, you should also notice this information.

Why Do We Need Protein?

Protein is the main building blocks of our body. It is an important part to make skin, organs, tendons and muscles. In addition, protein also supports the formation of hormones, enzymes, tiny molecules and neurotransmitters. This means that protein is really important. Our life would not be possible without protein.

We need to pay attention to both quantity and quality of protein. Animal protein provides a good quality of protein. The protein can be found on dairy, eggs, fish and meat. If you eat one of them every day, it is a good way to have good quality protein. Indeed, you can have protein intake from other sources, but they may not provide enough amino acids and are not in good quality.

How Much Protein Is Enough for You?

About the quantity, this enough measurement is important. The US adults commonly have protein support 10{3c23e2fbf4e2cadbef517e4ba19d1fe7405b738de707bdb2dba0ebeca58eba46} to 35{3c23e2fbf4e2cadbef517e4ba19d1fe7405b738de707bdb2dba0ebeca58eba46} from the total calories intake. It is about 56g protein for men and 46g protein for women. This amount of protein intake is not hard to take if you have the right foods that are rich in protein.

How Do We Can Have Enough Protein?

There are some recommendations to take in relation to the protein intake. Small 3 ounce meat contains 21g protein. 1 8-ounce yogurt has 11g protein. A cup of milk contains 8g protein and a cup of dry beans has approx. 16g protein. Based on your purposes, whether how much protein should I eat in a day to lose weight or how much protein should I eat in a day to gain muscle, you can combine those foods.

Who Needs More Protein?

The amount of protein intake can be different from one people to the other one. What make it different are the purpose and the condition. Women who are pregnant and breastfeeding need additional 10g and 20g protein respectively. Nursing women need higher protein intake because they need to support their milk production.

There are also some other people that need more protein intake. Those who have physical job with lot of walk, run, swim and other exercises, they need more protein. For example, endurance athletes need about 0.5g to 0.65g per pound. Elderly people need up to 50{3c23e2fbf4e2cadbef517e4ba19d1fe7405b738de707bdb2dba0ebeca58eba46} higher than the Dietary Reference Intake (DRI). This can prevent sarcopenia and osteoporosis. Those who are recovering from injuries also need more protein intake.

Some other groups that need different amount of protein are dieters, vegetarians and vegans. All of those groups need to consult nutrition professional to guide them to get the right plan.


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