How Much Protein Is Healthy Per Day

How Much Protein Should You Eat While Pregnant

How Much Protein Do You Need Per Day? | Health and Fitness Tips | Guru Mann

Growing a human requires a bit more protein intake. Along with your protein needs, your body has to account for your babys nutrients too.

The current RDA recommends pregnant people should eat about 1.1 g/kg of protein for all stages of pregnancy.

But, some researchers note that this amount doesnt take into account the changing needs during different pregnancy stages. Some will recommend 1.2 to 1.52 g/kg each day in early pregnancy and late pregnancy .The same goes for those exclusively breastfeeding. Research indicates that in order to maintain your own muscle mass while providing adequate nutrition to your bébés, you should aim to eat around 1.7 to 1.9 g/kg of protein per day.

What Is Protein And Why Do I Need It

Protein is considered the building block of life and is found in every cell of the body.

Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.

Proteins play a role in:

  • Transporting molecules throughout the body
  • Helping repair cells and make new ones
  • Protecting the body from viruses and bacteria
  • Promoting proper growth and development in children, teenagers, and pregnant women

Without filling your diet with appropriate amounts of protein, you run the risk of missing out on those key functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened functioning of the heart and lungs, and even early death.

How Much Protein Do You Actually Need

The actual recommended daily allowance is a complex calculation that takes into account your age and weight. Based on weight, growing children and pregnant or lactating women require a little bit more protein than a typical adult man or woman because their bodies are building more muscle.

Generally, the Centers for Disease Control and Prevention recommends 10 percent to 35 percent of your daily calories come from protein. So, thats about 46 grams of protein for adult women and 56 grams for adult men.

Read Also: Protein Comparable To Shakeology

Why Cholesterol Affects Women Differently

In general, women have higher levels of HDL cholesterol than men because the female sex hormone estrogen seems to boost this good cholesterol. But, like so much else, everything changes at menopause. At this point, many women experience a change in their cholesterol levels total and LDL cholesterol rise and HDL cholesterol falls. This is why women who had favorable cholesterol values during their childbearing years might end up with elevated cholesterol later in life. Of course, genetics and lifestyle factors can play big roles, too.

Dont Miss: Canned Tuna Cholesterol

Top Sources Of Protein Beyond Whole Foods

How Much Protein Do We Really Need Per Day in 2020 (With images)

Even though protein is found in many whole foods, there are hundreds of manufactured protein-packed items. Protein powders, protein energy bars, and even protein-boosted breads, pancake mixes, and chips are available to you.

These products may be appropriate for certain people who are supposed to take in more protein than the usual recommendation. Athletes, for instance, may benefit from ingesting protein within an hour of working out. A study published in the American Journal of Clinical Nutrition showed that a large single dose of 25 g of protein after exercise can increase muscle protein synthesis. That could explain why protein shakes are so often associated with body builders and gym rats.

Elderly people who have trouble eating and drinking enough protein during the day, sometimes as a result of a decreased appetite, can also benefit from high-protein products and shakes, according to an article published in the magazine Aging Well. Protein is important for this group because the bodys protein stores naturally decline as people age. In fact, people lose 3 to 8 percent of their lean muscle mass each decade after age 30, per a review published in the journal Current Opinion in Clinical Nutrition & Metabolic Care. Without enough protein, these older adults may experience general weakness , fatigue, decreased mobility, and weakened immune systems.

Read Also: Nature Valley Protein Bars Bodybuilding

How Much Protein Do You Need

Protein is essential for life it’s a building block of every human cell and is involved in the vital biochemical functions of the human body. It’s particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” .

So, consuming enough protein is required to stave off malnutrition it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.

  • The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
  • A weight-based recommended daily allowance of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. . Active people especially those who are trying to build muscle mass may need more.
  • Based on percent of calories for an active adult, about 10% of calories should come from protein
  • To pay more attention to the type of protein in your diet rather than the amount for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.

How To Spot The Signs Of 7 Common Nutrient Deficiencies

Word to the wise: Study the nutrition label before digging into protein shakes and other supplements. Just because a product is high in protein doesnt necessarily make it healthy all around. Look for protein supplements that are no more than 200 calories, have fewer than 2 g of saturated fat, and no more than 5 g of sugar.

Also, because supplements arent regulated by the Food and Drug Administration , theres no oversight checking to make sure the products live up to the claims on their packaging, so take these with a grain of salt and be sure to talk to your healthcare team before adding them to your diet.

Experts say its a good idea to lean on whole foods rather than processed foods to source your protein, as whole foods offer nutritional benefits that the man-made options dont provide.

Read Also: Do Special K Protein Bars Make You Gain Weight

Percent Of Daily Calories

Current U.S. Department of Agriculture dietary guidelines suggest that adults should consume between 10% and 35% of their total calories from protein. To get your number and track your intake, you’ll need to know how many calories you consume each day.

Once you know how many calories you consume, multiply that number by 10% and 35% to get your range. As an example, a person who consumes 2,000 calories per day would need to consume 200 to 700 calories each day from protein.

Why Do We Need Protein

How Much Protein Per Day? | The Science

Every day and throughout our lives, our muscles are always in a state of flux, as theyre partially breaking down and partially building back up .

Weightlifting and consuming protein are two common ways to increase muscle protein synthesis.1 When youre trying to lose weight and maintain a calorie deficit, its important to have enough protein in your diet to prevent muscle protein breakdown.2

Protein also slows down our digestion, making us feel full and satisfied, which can help with weight loss. Its great for snackers and 3pm hunger pangs too, keeping you feeling satiated.

As we age, we tend to lose lean muscle mass, making adequate protein intake important in the elderly population as well.4

You May Like: How To Lose Weight With Premier Protein

How Much Protein Per Meal

Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.

Protein-feeding studies using various doses of whey protein suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.

Desirable minimal protein intake range per meal and age

Body weight

Optimal Daily Protein Intake For Lactating Women

As with pregnancy, there is little research investigating how lactation and breastfeeding affect protein requirements. Women produce a wide range of breast milk volumes, regardless of their energy status . The infants demands appear to be the primary regulator of milk production.

Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at 1.3 g/kg. However, one study reported that half of the lactating women consuming 1.5 g/kg were in negative nitrogen balance, while another study suggested that 1.01.5 g/kg leads to a rapid downregulation of protein turnover suggestive of an adaptive response to insufficient intake.

Considering the lack of data on the effects of a protein intake greater than 1.5 g/kg in lactating women and that consuming 1.5 g/kg or less leads to adaptations suggestive of insufficient intake, lactating women should aim to consume at least 1.5 g/kg of protein daily.

Optimal daily protein intake for lactating women

Body weight

Also Check: G Plan Fat Protein Efficient Diet

Based On Weight And Activity

There are other ways to get a more specific protein goal that may take into account lean muscle mass and/or physical activity level.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.

However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.

These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.

Are You Getting Too Much Protein

How Much Protein Do I Need Per Day?

Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But whats the real story?

Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need. This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher, and with more food, comes more protein.

True or False: Big steak = bigger muscles

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You cant build muscle without the exercise to go with it.

The body cant store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.

How much protein do I need?

Excessive protein intake would be more than 2 g per kg of body weight each day.

Where does protein come from?

Recommended Reading: Special K Protein Bars Healthy

Cholesterol And Fat In Your Diet

What you eat makes a difference for your heart. Monitoring your intake of cholesterol and fat is important to controlling your risk of heart disease and stroke.

Cholesterol

Cholesterol is a fat-like substance that is found only in animal products. Not only do people eat cholesterol in foods, but the body makes it as well. Cholesterol is used to make hormones and cell membranes. It is recommended that your daily consumption of cholesterol not exceed 300 mg per day. Sources of dietary cholesterol include:-eggs -shellfish

Fat is one of the three main sources of energy in your diet. It also serves as a source for vitamins, cell structure, and hormone production and is an easy way for your body to store extra calories. Fat transports vitamins A, D, E, and K, into and around your body.

You should try to keep your total fat intake to less than 30% of your total calorie intake a day. Fat is measured in grams and is listed on food labels. Use the following chart below to determine approximately how many grams of fat per day you should have in your diet.

-whole milk-cream

Unsaturated fat is mainly from vegetable/plant sources. It is soft or liquid at room temperature. Unsaturated fats are healthier choices as they do not raise cholesterol levels as much as saturated fats do. Unsaturated fats prevent clogged arteries that block the flow of blood to the heart and brain. Examples: liquid/squeezable margarines, canola, olive, corn, safflower, peanut, and sunflower oils.

Debunking The Myth That Americans Dont Get Enough Protein

Theres a commonly held belief that Americans dont get enough protein from their diets. A quick walk through the grocery store reveals hundreds of products that are marketed as great sources of protein. The number of protein callouts is so excessive, youd think there was a major protein deficiency in our country.

Not so. The average American gets about 15 percent of their calories from protein, which falls within that 10 to 35 percent sweet spot. And in fact, most Americans get 2 times as much protein as they need.

The Dietary Guidelines for Americans 20152020 found that teenage boys and men actually take in more meat, poultry, and eggs than recommended. Protein comes with a host of health benefits, but it is possible to overdo it .

You May Like: Can I Buy Premier Protein Shakes With Food Stamps

You’re Trying To Lose Weight

Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”

While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.

How Many Calories Should You Eat To Gain Muscle

Protein Intake Per Day, How to Calculate Calorie Intake, Vitamins and Minerals Supplements

typically requires a calorie surplus, meaning that you should eat more calories than you expend throughout the day.

You may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan .

summary

The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, its best to experiment to find what suits your needs.

Read Also: Are Special K Protein Bars Good For You

How Much Protein Is Needed Per Day

When thinking about how many protein shakes a day to have, its best to consider your total protein needs for the day.

  • Healthy individuals need about 0.8 grams of protein per kilogram of body weight
  • Athletes require up to 1.3-1.8 grams per kilogram of body weight, based on the frequency and intensity of training.2

The lower end of this range is usually more appropriate for endurance sports, like distance running, cycling, tennis or football. The higher end of this range is for more strength-based workouts, like powerlifting, bodybuilding, functional fitness or rugby.

Using this simple formula can help you determine how much total protein you should consume daily, both from food sources and your protein shake. For example, if you weigh 68kg and exercise moderately most days of the week, you would multiply your weight by 1.3:

68kg x 1.3g/kg = 88g protein per day

If you eat only three meals per day, that would require each meal to contain about 29 grams of protein . If you dont eat that much protein in each meal, a protein shake could easily help make up what youre missing.

However, if youre a 115kg athlete with an intense 2-a-day weight training schedule, you might need upwards of 200 grams of protein:

115kg x 1.8g/kg = 207g protein per day

Here’s Exactly Why You Need Protein

Protein is vital to life: Its made from amino acids that are essential for building and maintaining muscles and bones. In addition, recent studies suggest that protein quality, or the total makeup of amino acids within a protein source, may become more important as you age.

But beyond your infrastructure, protein also helps to regulate a host of cellular processes, affecting everything from your immune function to the transportation of oxygen through the bloodstream. Protein can even aid in weight loss: Researchers have found that consuming it stimulates the release of satiety signals in the small intestine, helping you feel full.

In short, protein is a super-nutrient. A do-it-all. A power player in how you use your body and what it looks like.

Protein is important. In fact, its vital for building the body you want. Protein helps , builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if youre strapped for time.

We digested the past 25 years of nutrition knowledge, talked to the smartest experts about the latest science, and sorted through a lot of nutrition B.S.all to provide you with the most up-to-date information about protein right now.

You May Like: Can Lack Of Protein Cause Headaches

Popular Articles

Related Articles