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People are generally conscious about their calorie intake to stay healthy, but most of them miss out on daily protein intake. Protein is one of the essential nutrients without which the body cannot function properly. It’s not only important for your health but also for your body’s composition. Interestingly, everybody has different lifestyles and needs, so the quantity of protein required also varies.
One of the most trusted nutritional organizations, the DRI (Dietary Reference Intake), suggests that a person should consume 0.35 g of protein per pound of body weight. This amount of protein can fulfill the body’s requirements to some extent and may prevent deficiency. However, many factors decide how much protein is precisely correct for you!
Why is Protein Essential?
Protein plays a significant part in keeping our cells healthy, and our body fit. It also fuels cell production in the body and maintains every cell. Protein is formed by amino acids and is also known as the building blocks of the body.
Now, let us look at some other factors that make protein essential for the body:
- It builds and repairs cells and tissues.
- It helps in the building of bones and muscles.
- Protein in the body aids in digestion.
- It regulates hormones, especially during cell development.
- It keeps you full for a long time and curbs hunger.
Also Read : Types of Protein Powder
Protein Intake Per Day Guide
1. Protein for or an Average Person
If you think protein is only for people who are physically active or want to gain muscle, then you’re probably mistaken. The truth is that everyone requires protein to keep themselves healthy. A report for macronutrients mentions that an average adult should consume 0.8 grams of protein per kg of body weight. That implies that an average person should have a protein intake of 56 grams a day.
2. Protein Intake for Weight Loss
If you’re trying to find out what should be your daily protein intake for weight loss, then you are at the right place. So, if you are aiming at weight loss, then approximately 1.5-2 grams of protein per kilogram is enough for you. For example, if your current weight is 50 kgs, you should consume 75-100 g of protein per day.
It is also observed that higher protein intake curbs appetite and keeps you full for a long time period. In some studies, it was also found that protein made people feel less snackish and prevented them from snacking mid meals. It can also speed your metabolism and help the body to induce a weight-loss process.
3. Daily Protein Intake for Muscle Growth
People who wish to build muscles eat more protein because the body requires a higher protein intake for the same purpose. So, what should your protein intake per day be? Experts suggest that 1.7-2 grams of protein per kg are ideal for building and strengthening muscles.
If you’re in the gym constantly or working out more than it’s required, you may need more grams of protein. A higher protein intake coupled with exercise and a healthy diet can help you build muscle in a short span of time.
4. Protein for Pregnant Women
Pregnant women need protein for the healthy development of tissues and cells. It’s needed both by the mother and the baby. Ideally, a pregnant woman should consume about 70 to 100 grams of protein daily.
It’s best to rely upon eggs, beans, and lentils for your protein intake during pregnancy. These are safe foods and not likely to cause any allergic reactions. In some cases, your doctor or healthcare professional may recommend you some protein supplements if they feel the need.
Also Read : Foods To Eat During Pregnancy
5. Protein Intake Per Day for Athletes
Athletes require more protein than an average person and for obvious reasons. Athletes mostly need protein to rebuild their muscles and for strength. Sometimes, during an intense training session, muscles break down, and thus protein is used as a fuel to rebuild tissues and muscles.
Let us have a look at the daily protein intake for athletes:
- Endurance athletes: 1.2 grams of protein per kilogram of body weight.
- Strength training athletes: 2.2 grams of protein per kilogram body weight.
- Weight management + endurance athletes: Approximately 2 or slightly more grams of protein per kilogram of body weight.
5 Best Ways To Include Protein In Diet
- Start your day with eggs: Eggs are packed with protein and an excellent way to boost your protein intake at the start of your day.
- Snack on nuts and seeds: Nuts and seeds are filled with nutrients like protein and fiber and also helps in digestion and weight management.
- Include lean meat in your diet: There’s no better way of consuming protein other than including lean meat in your diet. Red meat, jerky, and chicken are great sources of protein.
- Soybeans and lentils (For Vegan): If you’re a vegan, it’s understandable that you cannot feast on meat. To compensate for that protein intake, you should go for soybeans, beans, and lentils. They are a powerhouse of protein and are 100% vegan.
- Choose greek yogurt over regular yogurt: If you’re a dairy lover, it’s best to opt for greek yogurt and ditch your regular yogurt. Greek yogurts have higher protein content and are healthier too. Alternatively, cottage cheese and cheese are also good options.
Also Read : Protein Powder Recipes
We hope that you have found out how much protein intake in a day is needed by you! Your daily protein intake depends upon your lifestyle and your weight. This blog consists of a detailed guide that will tell you what’s right for you and what’s not! Protein is a vital nutrient, and one should not ignore it! Eat protein-rich foods and keep yourself fit and fabulous.