Protein is essential to a healthy diet. We need to consume enough protein to remain healthy and strong. At the same time, we don’t want to harm our bodies by consuming too much protein.
The daily protein amount needs has been debated extensively over time. Some scientists and nutritionists recommend amounts on a drastic low end of the scale, while others recommend the complete opposite and believe protein should make up the majority of daily caloric intake.
Protein amounts can differ from men to women. They are different from children to adults. Athletes require a different diet than the average adult.
While diets and nutrition can be confusing, once sorted out, a healthy diet with adequate protein consumption can make a big difference. Find out how much protein you need to be healthy, strong, and function at your best.
Protein Needs For Different Activity Levels
Protein needs vary based on your activity level. For the average sedentary adult, the recommended amount of daily protein should be around 0.4-0.5 grams of protein per bodyweight in pounds. An athlete trying to gain lean muscle mass needs raise to 1.0-1.2 grams of protein per bodyweight in pounds.
For example, an adult male weighing 170 pounds should consume around 170 grams of protein per day if he is active and trying to build muscle. An adult male of the same weight, but sedentary, should consume about half the amount of the amount of protein than the active male.
Many bodybuilders and strength athletes consume too much protein. Several studies have concluded, eating more protein than 1.0-1.2 grams per pound of bodyweight does not promote more protein synthesis than when consuming 1.0-1.2 grams per pound of bodyweight. Consuming protein amounts far greater than the recommended amounts can cause strain to your body overtime. Eat enough protein for optimal performance and strength gains, but don’t over do it.
Proper Protein Consumption Promotes Fat Loss
Several studies show that adequate protein consumption can promote weight loss. Protein helps you feel more full and consume fewer calories. When eating protein, the body secretes several hormones to help you feel more satiated.
Protein also helps preserve muscle mass when dieting. By consuming an adequate amount of protein while in a caloric deficit, you can preserve muscle while losing fat. This can help prevent a decreased metabolic rate when consuming fewer calories on a diet.
One study compared weight loss between two groups consuming different levels of protein consumption. The group consuming a higher amount of protein coupled with physical exercise lost more body fat while maintaining muscle mass than the group consuming a lower amount of protein. Consume enough protein to lose fat and maintain muscle.
Protein Needs For Different Stages Of Life
Protein needs increase as you age. It is recommended that you consume at least 0.5-0.8 grams of protein per pound of bodyweight if over the age of 50. The Recommended Dietary Allowance, or RDA, recommends only 46 grams of protein for women over the age of 50 and 56 grams for men over the age of 50. Many believe this amount is inadequate.
Proper protein is very important as you age. Maintaining muscle mass is very dependent on a healthy consumption of protein. Doubling the RDA when over the age of 50 has shown to preserve muscle mass and help prevent osteoporosis. Consume enough protein as you age to remain healthy and strong.
Quality Of Protein Matters
The quality of the protein you are consuming can directly affect your health. If you are trying to build muscle or lose fat, paying attention to the sources of protein is especially important. The protein sources you choose should be lean sources of protein with high levels of BCAA’s.
Lean sources are preferential. Choose chicken breast, seafood, eggs, or milk. Red meat should be limited due to the saturated fat content, but lean cuts of red meat are great sources of protein. If you are vegan, focus on having many sources of protein daily to consume all amino acids. Great vegan sources of protein include tofu, beans, tempeh, and lentils.
Eating protein sources high in fat can stunt your weight loss goals. Focus on eating quality, lean sources of protein to maximize your health and fitness goals.
Protein Is Paramount
No matter what stage of life you are in, protein is essential to a healthy diet. Focus on consuming enough protein daily to remain healthy. Proper consumption of protein can contribute to fat loss and muscle gains. Eat quality protein to remain healthy and strong!
If you are trying to lose fat, check out this article and boost your metabolism. How much protein do you consume daily? Do you need to eat more or cut back? Leave a comment below.