Protein is a very important macronutrient that our body needs to maintain overall health. In this article, we will try to explore protein power and its significance in metabolism, weight, management, and muscle formation. How much protein you need per day varies from one person to another. This is because everyone has specific needs and body structure. Still, we will look into the daily protein requirement range of an average person and also explore the food options that can replenish our protein needs. So, let us start by exploring why we need protein power in our bodies.
Why Does Protein Matter to Us?
Our body needs protein for various reasons such as metabolism, preservation of muscle, managing weight, and many more. Here are the top 3 reasons why our body needs protein:
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Helps in Weight Management
Protein-rich foods promote satiety and therefore help in curbing hunger. When your body has adequate protein, your body will not crave foods for a longer period of time. So, if you want to lose weight, try to get adequate protein in your diet. This will help you in achieving your weight loss goals.
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Helps in Metabolism
When your body absorbs adequate protein, it boosts your metabolism. This, in turn, helps in burning calories.
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Helps you Preserve Your Muscle
While on the one hand, the intake of adequate protein promotes fat loss, it also helps in preserving lean muscle mass.
How Much Protein Do You Need Per Day?
The amount of protein we need changes from one person to another. However, there are three main factors on which the total amount of protein requirement depends and they are:
- Age
- Level of physical activity
- Your weight
So, for simplification, let us consider the general guidelines on our per-day protein need.
On average, a healthy person needs 0.8-1.6 grams of protein per kg (0.4 to 0.7 grams of protein per lb) of his/her body weight.
However, this standard value range of protein requirement will change if you are either a physically active person or have a sedentary lifestyle.
In case you are either actively trying to lose weight or have comparatively high physical activity, you will have to intake slightly higher amounts of protein (around the upper limit, i.e. 1.6 grams of protein per kg of your body weight).
If you have a comparatively sedentary lifestyle, try having around 0.8 grams of protein per kg of your body weight.
Also Read: Blending The Traditional Indian Diet And Modern Nutrition
What are the Sources of Healthy Protein?
Always try to replenish your daily protein needs with a mix of various healthy food items instead of protein supplements. Here is a list of foods that you may eat to meet your daily protein needs.
Just received information that the Director of Food Safety and Standards Authority of India (FSSAI) called my partner Lab who analysed these protein supplements asking for analytical methodology (which is already in published paper) and confirmation of standardized protocols (which is already in the published paper).
The Lab is already approved and authorized by FSSAI by the way
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- Poultry is a rich source of protein, which can give you 26 grams of protein.
- 2 large eggs can provide you with 12 grams of protein.
- 1 cup of beans will provide you with 16 grams of protein.
- 1 cup of low-fat will help you replenish 8 grams of protein.
- 1 ounce of mixed nuts can provide you with 6 grams of protein
- 3 ounces of seafood including fish will help you get 18 grams of protein.
Eat Protein Throughout the Day
Try to maximise your protein intake by distributing your meals evenly throughout the day. Here is a way to space your protein needs.
- During breakfast and lunch, try to get as much as 25-30 grams of protein per meal. Some of the important food items that you should try to keep in these meals are whole grains, dairy, and eggs.
Also Read: Rajma Chaat Recipe: Have This Protein-Rich Breakfast To Stay Energetic All Day
- Take a snack break and try getting 10 to 20 grams of protein.
- During dinner try to avoid protein as much as possible for better digestion and sleep.
Enhance Protein Power by Eating Healthy Foods Only
Avoid processed protein sources and artificial protein supplements as much as possible. In addition to eating healthy and balanced foods throughout the day to replenish your protein needs, try practising yoga, hitting the gym, and walking for at least half an hour. Always adopt a healthier lifestyle to get maximum benefit from your proteinaceous foods.
Also Read: Supplements Or Whole Foods: Cut The Noise And Make A Clear Choice
