Protein Truths Unveiled: Determining Your Optimal Daily Intake
Protein is an essential nutrient that plays a vital role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system. However, with so much conflicting information out there about how much protein we need, it can be difficult to know what to believe. In this blog post, we will explore the truth about protein and answer the question: How much do you need?
First and foremost, it’s important to understand that the amount of protein you need varies depending on several factors, including your:
- age
- gender
- weight
- activity level
The average sedentary adult needs about 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kg (150 pounds), you will need about 55 grams of protein per day. However, if you are an athlete or engage in regular strength training, you may need more protein to support muscle growth and repair.
According to the Academy of Nutrition and Dietetics, endurance athletes require 1.2 to 1.4 grams of protein per kilogram of body weight per day, while strength athletes may need up to 1.7 grams per kilogram of body weight per day. It’s important to note, however, that excessive protein intake does not necessarily lead to increased muscle mass and can put strain on the kidneys and liver.
Another factor to consider when it comes to protein intake is the quality of the protein you consume. Protein from animal sources, such as:
- meat
- poultry
- fish
- eggs
- dairy products
is considered a “complete” protein because it contains all nine essential amino acids that the body needs. Plant-based sources of protein, such as:
- beans
- lentils
- nuts
- seeds
are considered “incomplete” because they lack one or more essential amino acids. However, by combining different plant-based protein sources, such as:
- beans
- rice
- hummus
- pita bread
you can create a complete protein.
Read more from a full article related to this from GQ.
Rather than focusing solely on protein intake, it’s important to prioritize overall dietary quality and physical activity to support optimal health and well-being. And Twice Daily Multi from Asher Longevity Institute is also the best multi-vitamin supplements for you for over all health.
