How Much Protein You Really Need In Your Diet 

How Much Protein You Really Need In Your Diet

Let’s start with the basics. What is protein really? It is type of micronutrient that can be broken down into amino acids. Of the 20 amino acids that the body needs, it can create or synthesize 11 on its own. The rest needs to come from your food intake in the form of protein. Although most foods contain protein some foods are richer in some of the essential amino acids than others. Therefore you’ll need a combination of foods to get all the different amino acids – and hence the requirement for a balanced diet.

How does protein help our body?

Protein is essentially our body’s building block. Everything from skin, muscles, hair and nails are built from protein. Many of our hormones have a protein base making them essential for the functioning of our immune system, digestive system and body as a whole. If you do not consume enough protein, your body will begin to break down your muscles for its protein requirement and hence it is important to consume it according to your lifestyle, age and physical requirement.

In general: To calculate roughly how much protein you need to consume daily, multiply your weight in kilograms by 0.8.  The answer is the number of grams of protein you should consume every day. Therefore, if you weigh 70kg, you should be consuming 56 gms of protein everyday.  It is also important to know that proteins carbohydrates and fats in order to work. So have a complete diet that is made of at least one quarter of protein.

Protein requirement in growing children: Babies and children are a hyperactive lot. They need an ample amount of protein to stay alert and think clearly.  Eating protein-rich food helps kids stay fuller longer, making them less likely to feel hungry between meals Babies need about 10 grams a day. School-age kids need 19-34 grams a day.

Protein requirement in adolescents:  Adolescence is the time of growth spurts increasing the demand for energy and nutrients. Prior to puberty, nutrient needs are similar for boys and girls. It is during puberty that body composition and biologic changes (e.g., menarche) emerge which affect gender-specific nutrient needs. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day.

Protein requirement for men and women (general) : For someone who leads a fairly sedentary lifestyle an average adult male needs about 56 grams a day. Adult women need about 46 grams a day

Protein for weight loss: High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day

Protein requirement for body builders and workout junkies: When you workout, you want to lose fat but build muscle, which is why people swear by protein powders and shakes to get an extra dose of muscle – and the raw egg shake popularized by Rocky Balboa.

Protein requirement for pregnant / breastfeeding: As against 46 gms the regular intake, pregnant and breastfeeding mothers need up to 70 gms of protein a day.

Best foods to fulfill the protein needs: Many foods, including beans, nuts and grains can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish. Animal protein contains the right proportions of the essential amino acids your body can’t synthesize on its own. That doesn’t mean vegetarians and vegans lose out. It is still possible to get your entire requirement of proteins from plants but you’ll need to combine legumes, nuts and grains every day. But beans and legumes also have carbs making it harder for you to lose weight.

Overall, additional protein supplements like whey is good for everyone, not just body builders. It appears in your blood stream just 15 minutes after you consume it! Besides some of them are fat burners and others activate protein synthesis.

Another important thing with proteins is timing your intake. Your body can process only about 30 gms at a time so if you consume more it essentially goes waste. Add a little protein to all your meals to build muscle not only when you are awake but when you sleep too!