Tina Dabi Biography 6 months ago

How Much Protein Does Human Body Need?

When it comes to basic nutrition for the growth of the human body, there is arguably no more important building block than protein.

When it comes to basic nutrition for the growth of the human body, there is arguably no more important building block than protein. As most people know, protein is essential for repair and rebuilding of muscle tissue, but it serves other important purposes as well.

You need protein to build organs and skin, as well as to produce hair, blood, and connective tissue. Protein produces enzymes and neurotransmitters. It also keeps your immune system in top shape.

Protein Quantity

Proteins itself is made up of smaller molecules known as amino acids. To function properly, the body needs 20 different amino acids. Ironically, the body makes hundreds of amino acids a day, but it is unable to make nine of the so-called essential amino acids.

We get those amino acids from foods, and those amino acids are very useful and essential for us. For example, isoleucine aids in the production of hemoglobin, while leucine is the amino acid that helps muscle tissue to grow and repair.

Here comes the inevitable question: How much protein do we really need? It’s really not that complicated, though the protein requirement also depends a lot on whether you’re an athlete or someone who spends hours in the gym, or a normal person who doesn’t exercise much.

Protein, Keep it 100gm

The general guideline is 0.35 grams of protein for each pound of body weight. So someone who is 200 pounds needs to eat about 72 grams of protein per day. Americans typically consume about 100 grams of protein per day.

But this can be easier or harder depending on your usual diet. Meat and fish are good sources of essential amino acid. Beef, chicken, turkey, salmon—all can be the backbones of a protein-rich diet. A 3-ounce serving of salmon contains 19 grams of protein. The same serving of skinless chicken breast contains 27 grams of protein.

But it is possible to get enough protein on all types of diets. You will notice that many foods such as black beans, lentils, peanut butter, eggs, cow’s milk and soy milk are all rich in protein.

Requires a higher amount of protein

For athletes and people who spend hours in the gym, more helpings of protein are recommended. One gram of protein per pound of body weight is about right and is extremely easy to remember. But when you’re working harder and breaking down muscle, you need to build it back up, which requires a higher amount of protein.

Also Read: Best 6 Whey Protein Powder For Muscle Gain

But Getting this much protein can be more of a challenge. Shakes and supplements can be helpful but, as usual, whole foods are generally better. (Many of the amino acids from a shake or other similar sources can be simply secreted in the urine.)

Also keep in mind that protein doesn’t do much without a workout. “If you’re the average person who isn’t exercising a lot, if you sit on the couch and drink a protein shake, you’re not going to have bulging biceps,”

Don’t eat too much

Just because protein is good for your nutrition doesn’t mean you should overload your plate. When you’re eating a high-protein diet, you should think about what else is in your diet or not. Vegetables and other high fiber foods should also be part of your diet. If you’re into eating baked potatoes and tomahawk steak (no matter how delicious on its own), you won’t get it.

Another important factor is how effectively our body can use protein. Our bodies have an endless capacity to hold fat, but they do not store protein. It is being used continuously throughout the day. But eating too much protein a hallmark of the keto diet will turn that protein into glucose for energy, or worse.

It’s better to spread your protein out throughout the day, eating some protein frequently during different meals. Especially if you’re working out a lot and need to continue to repair muscle. A few eggs in the morning, a piece of fish at lunch, and a dinner plate with chicken, broccoli, and rice is the way to go.

“If you don’t spread your protein intake, your body won’t use it and your body will keep storing it as fat”

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