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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.

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All information and recommendations on this site are for information only and are not intended as formal medical advice from your physician or other health care professionals. This information is also not intended as a substitute for information contained on any product label or packaging. Diagnosis and treatment of any health issues, use of any prescription medications, and any forms of medical treatments should not be altered by any information on this site without confirmation by your medical team. Any diet, exercise, or supplement program could have dangerous side effects if you have certain medical conditions; consult with your healthcare providers before making any change to your longevity lifestyle if you suspect you have a health problem. Do not stop taking any medication without consulting with the prescribing doctor.