Blood Type O Protein Requirements
The Blood Type Diet, developed by Dr. Peter D’Adamo, encourages people with type O blood types to eat mostly meat, but avoid grains and dairy foods. However, New York University Langone Medical Center reports altering your diet based on your blood type is not recommended, and is not backed by scientific evidence. Your protein needs are determined by factors such as your gender, age and activity level, not your blood type.
The recommended dietary allowance, or RDA, for protein is a requirement estimated to meet the needs of most people in each age and gender group. The RDA for people with type O blood, and all other blood types, is 46 grams for women, 56 grams for men and 71 grams of protein daily during pregnancy and lactation, according to the Institute of Medicine. A review published in a 2010 edition of “Current Opinion in Clinical Nutrition and Metabolic Care” reports actual protein needs may be higher than current RDAs suggest. Therefore, treat protein RDAs as minimum daily requirements.
If you exercise regularly, your protein needs are likely higher than non-active individuals. A review published in a 2010 edition of the “Journal of the International Society of Sports Nutrition” reports exercising individuals need 1.4 to 2.0 grams of protein per kilogram of body weight daily, or 0.64 to 0.91 grams of protein per pound of body weight each day. For example, a 165-pound, active man needs 106 to 150 grams of protein daily, depending on the intensity of his workouts.
Older adults who consume more protein than the RDA can improve muscle mass, function and strength, according to a review published in a 2008 edition of “Clinical Nutrition.” Authors of this review suggest elderly individuals consume 1.5 grams of protein per kilogram of body weight, or about 0.68 grams per pound of body weight, on a daily basis. This means a 150-pound older adult should aim for 102 grams of protein each day.
Protein in Foods
To meet your daily protein needs, you have a variety of healthy foods to choose from. High-protein foods include lean meats, seafood, egg whites, skinless poultry, soy products, seitan, low-fat dairy foods, nuts, seeds and legumes. For example, 1 cup of low-fat cottage cheese contains 28 grams of protein, 3 ounces of chicken provide 27 grams and 2 tablespoons of peanut butter contain 8 grams of protein, notes the Academy of Nutrition and Dietetics.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.