How Much Protein Should We Take In Every Day

Protein is extremely important for our health. They are the main building block in the body. Participate in the construction of various tissues - from hair and nails to hormones and antibodies. That's why getting the right amount of protein a day is essential for your health. Whether it's about losing weight, building muscle, or just maintaining good tone, it's important to know how much protein to consume daily .

Needs vary according to your goals, whether you exercise, your age, lifestyle, activity levels, gender. Here we will show you how to calculate the amount, which people need more and when the protein is too much.

How much protein do we need?

Modern standards are imposed by studies conducted in 2002 by the Institute of Medicine in the United States. They claim that an adult over the age of 19 should consume between 10 and 35% of his daily calories in the form of protein. Which means between 200 and 700 calories in a diet that includes a total intake of about 2,000 calories. Another way, which is much easier, involves a little simple math - the amount per day corresponds to your weight - for every 1 kilogram of body weight you need 0.8 grams of protein. For example, a man weighing 80 kilograms should consume about 65 grams per day.

But according to more recent studies, the Institute offers higher daily rations to avoid protein deficiency, which can lead to progressive loss of muscle mass. The goal is to reach amounts of 1.3 to 1.8 grams per kilogram of body weight, or between 88-122 grams for women and between 105-145 grams for men.

Do we need extra protein intake?

Most people who eat in a modern way do not need to add more protein to their diet or change anything in this regard. Rather, the difference and benefits have their own peculiarity of the time at which they are taken. What do we mean? Most people avoid eating protein in the morning and "load" it in the evening. Which is wrong.

Studies show that their even intake, about 30 grams at each meal - breakfast, lunch and dinner, is the optimal way to consume. This increases muscle growth by 25% than if you ate the same amount of protein in the evening.

Our bodies do not store proteins, so it is good to distribute them evenly throughout the day. Pay attention to the variety of your menu the next time you eat and you will feel better. And from a practical point of view, when you get the right protein and maintain good muscle tone, you help your metabolism, which is very important for weight loss.

Instead of eating a pie in the morning, try eating 2 eggs with a glass of yogurt and some fruit; another option is 3/4 cup oatmeal with half a cup of yogurt, add pumpkin seeds. For lunch, choose chicken breasts with some beans and a rich salad.

How much protein is a lot?

Protein should not be overdone, because in this way you can significantly reduce other macronutrients, carbohydrates and fats, which also have their own nutrients that we need. Therefore, it is best to adhere to the rule that about 1/3 of your diet should be protein or a maximum of 2 grams per kilogram of body weight (140-160 grams per day). Excessive intake of red meat proteins also increases the risk of heart disease. On the other hand, you should not worry that they increase the risk of kidney stones, if you do not have kidney disease, there is no need to worry about such consequences. There are claims that proteins take away calcium from the bones and increase the risk of osteoporosis - there is some reason for this, but proteins with the right amount of calcium even have a healing effect on the bones.

How much protein should we eat according to our lifestyle?

If you eat enough, you don't have to worry about getting enough of the important element. According to some studies, there is no difference between proteins that come from plant and animal sources. All you need to do is eat eggs, yogurt, nuts, quinoa, peanut butter and soy products regularly.

Protein is important not only for bodybuilders who want to build perfect muscles. Adequate protein intake is important for any activity, maintaining muscle building.

According to the US Institute of Medicine, the recommendations are to even increase their intake by about 2 grams per kilogram if you exercise. In addition, the advice is to eat 15 to 25 grams of protein up to an hour after a workout to achieve maximum results. You do not need to increase their amount for a better effect, they are enough after a workout.

It is good to note that if you choose proteins with a specific amino acid leucine, you will achieve the best results for muscle growth. Highly leucine foods are milk, soy, salmon, beef, chicken, eggs and nuts such as peanuts.

As we age, we begin to lose muscle mass, which in turn leads to weakness and loss of mobility. To prevent these effects, increase the amount of protein to about 25-30 grams at each meal.

Learn more about protein composition here.