Protein content in nutrition is one of the most important indicators of healthy lifestyle. This nutrient is necessary not only for growth, but also for many vital functions of the body, from hormone synthesis to immune system support. However, the question often arises – how much protein needs to be consumed daily to get the body what it needs?
How much protein does an adult need?
The need for proteins depends on age, gender, body weight and physical activity. A healthy adult is usually sufficient for 1 to 1.6 g of protein per kilogram of body weight per day. This means that a person weighing 70 kg would require about 70-110 g of protein per day.
However, there are exceptions – athletes, pregnant, seniors or people who regain their strength after disease, the amount of protein in the diet should be even higher – up to 1.6 g/kg or more. In such cases, the body uses proteins not only as a “building material” but also as a source of resistance.
Why is protein levels so important in nutrition?
Protein not only helps to grow muscles, but also:
- Helps to reduce hunger and speed up metabolism, resulting in weight control;
- Maintains the health of bones, skin, hair and tissues;
- Slows down age -related muscle loss;
- Promotes cell renewal and immune system activity.
For these reasons, it is important not only to obtain sufficient protein, but also to ensure their quality.
Is too much protein dangerous?
It is often stated that too much protein can damage the kidneys, but this is only relevant to those who already have kidney problems. In healthy people, this myth is not established – recent studies show that higher protein levels in nutrition have no harmful effects if the overall nutrition is balanced.
Where do you get the protein?
The best natural sources of protein are:
- Meat, fish, eggs, dairy products;
- Plant alternatives – legumes, nuts, tofu, bolivan pigeon;
- Vegans dietary supplements are protein powder from plants.
It is important to know that 100 g of product does not mean 100 g of protein. For example, 200 g of beef contains about 60 g of protein and one egg is only about 6 g.
Source: RBC.UA
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