If you are reading this post, maybe you know everything about protein but some of you are still lacking to understand the daily requirements as per your goal exactly.
Most of the people keep on saying, how much protein do I need? how many grams of protein a day? So on so forth.
We’re going to dive into this topic, and learn will step by step that how much do you need and how to properly calculate?
As you know protein is very essential for the human body to repair muscle, build muscle, for your organs, nails, skin, bones, hair and some hormones are all made up with some amount of protein.
However, you cannot provide the exact number for every person. See, every individual is different, and it completely depends on your age, training goals, lifestyle, and what type of body you have like ectomorph, mesomorph or endomorph.
For your kind information, men and women never should be consuming the same amount of protein because women body composition is different from men.
Now, let’s open up this and find out how much should you take with your balanced diet.
As far as the protein concerned, it should be around 10-35% of your daily calories in the form of protein. This is just a basic number of proteins.
This will be around 45 five grams per day for women and 56 grams per day for men.
Actually, if you don’t do any physical activities, you have a just sedentary job that’s fine for you to get this amount of protein from food.
Moreover, if you someone who trains or perform any rigorous physical activities all day long, so ultimately, you’ll have to increase the amount of it in order to meet the proper requirement as per your goal.
Why You Should Consider It?
Friends, I just want to keep it simple. You know protein is the main building block of your muscles, used to make tendons, skin, muscles, and organs, along with some hormones, enzymes and several other molecules that are vital for a human.
If you are thinking that you can go without this essential nutrient, it would not be possible for sure. A healthy lifestyle, there are 3 very important macros must be on your plate like protein, carbs and fat.
You may have heard a lot of times that proteins are made out of amino acids. This is linked to amino acids from long protein chains.
Certain amino acids can be produced by your body, which are non-essential amino acids that your body can produce itself, and rest you have to get through your diet.
While taking protein, you should consider both quality and quantity. In fact, This is the best approach always that every fitness freaks follow in their day-to-day life.
For non-vegetarian, it could be icing on the cake to get animal protein. To be honest, animal protein provides all essential amino acids in the balanced ratio as compared to non-animal.
Non-animal protein like soybeans, lentils, cheese, kidney beans, chickpeas, and paneer, etc. These all types of foods provide you fat, carbs and protein at a time. Like if you have a serious lean muscle building goal then it can be a little harder for you to achieve that kind of ripped physic.
If you have animal foods like fish, eggs, tuna, salmon, meat, dairy, and chicken every day, you are getting a good amount of protein already.
Protein recommendation Based On Study
|Activity And Goal||Protein |
|This is basically a sedentary category where has not any physical goal or just sitting all the time except walking of protein intake can the ideal choice.||0.5-0.7 grams|
of protein per
pound of body weight.
|1-3 times exercise per week in this category, just to lose fat, build muscle, etc. This is a good number in this category.||0.8-1 grams of protein per pound of body weight.|
|In this category, if your main goal is to build muscle, to get the toned body and increase strength while maintaining muscle This range of protein is good.||1-1.2- grams of protein per pound of body weight.|
|This category is advanced and used by professional bodybuilders and weightlifters, those who really ||1-5 grams of protein per pound body weight|
However, 1 gram of protein per pound body has always been popular for decades. So as to figure out how much do you need, simply you have to multiply current weight in pounds by a given chart.
Supposing if your weight 90 kg (198 lbs), and your main goal is to build muscle while maintaining muscle mass, then multiply 198 by 1-1.2 pound grams of protein=198-237 g protein per day.
Do Protein Help Weight Loss And Prevent Weight Gain
Protein is very vital when it comes to losing weight. As you know, for losing fat, you need to take fewer calories than you burn daily.
This is the simple calculation that everybody uses during fat loss or muscle gain journey. Protein at around 20-30% of total daily calories has been shown to boost metabolism by 80-100 calories per day.
Also, it helps suppress your appetite and causes a spontaneous reduction in caloric intake. On top of that, it keeps you fuller much better than carbs and fats. Study 1,2. That’s why protein not only helps you to lose weight but also helps prevent weight gain.
Not that, a high protein intake preserves your muscle mass, which you burn during your workout. When you don’t take sufficient protein intake as per your body weight, will tend to lose hard earned muscle.
Does Protein Have Any Negative Health Effects
This term I’ve heard a lot of time that is there any negative effect on our health? Guys, this is just utter myth nothing else. Unless you have already some issue in your body, protein is 100% safe.
Also, some people believe that a high-powder diet can cause osteoporosis and kidney damage. Although this claim is also not supported by science, and don’t pay attention to any myth and rumors.
Do you know? If you take a higher intake of it, it also helps fight against Diabetes and helps lower down your blood pressure as well.
Finally, there is no such report out there any negative effects on kidney function in healthy people, while studies show that it can lead to improved bone health.
Should You Really Take Protein?
The answer to this question completely depends on who you are or how serious your goal is, or do you wanna compete? Because the supplement industry is very big and making money from you without giving you the right guidance.
I would suggest finding someone who is genuine for you and can provide you with the right information at the right time as per your goal and progress.
Nowadays, a beginner having protein without the right requirement all day long, while they can easily meet their protein requirement through diet. This is just a trap to make money from you. First, learn the proper technique of exercise for a minimum of 6 months to 1 year, then as per your progress go for it.
Whether your goal is to build muscle or lose fat this is absolutely essential for you an important part of your diet.
Supplements are optional only when you need protein when you are not able to get a sufficient amount of protein as per your daily requirements through diet
By sticking to these guidelines which I have talked about today, gives you more room in your diet. Always be A smart customer.
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I hope this information finds you well. Do share so that others can also know the rules that “how much protein do you need per day’?
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