How many grams of protein you need to consume per day to be healthy
The amount of protein is of great importance not only for building muscle mass, but also for overall health. Find out why protein is so important and how many grams you need to include in your diet for you.
A protein consists of amino acid molecules that are linked to each other by a peptide bond. 20 amino acids are involved in protein synthesis in the body, eight of them (for an adult) are indispensable. This means that the body cannot synthesize these amino acids, they come only with food.
Proteins are used for metabolism in cells, the production of enzymes, hormones, immune cells and antibodies, and other compounds that provide all the important functions of the body.
Even the leanest diet includes some protein. The question is whether it is enough for health, good physical shape and quality work of all systems and organs.
Health Benefits of Protein
If your health is expensive and you want to keep fit, you should be concerned about the amount of protein in your diet. Here are some reasons to check if you consume enough.
Protein helps keep your weight normal. Protein intake and energy balance .. Several studies at onceGluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women .. It increases metabolism fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance., while 80–100 more calories are burned than with low-protein diets. In addition, protein saves you from gaining weight after finishing a diet. High protein intake sustains weight maintenance after body weight loss in humans ..
Protein is good for bone health. Dietary protein and skeletal health: a review of recent human research. confirm that protein obtained from food helps retain calcium in bones, which has a beneficial effect on their strength and health
Protein lowers blood pressure. Research Dietary protein and blood pressure: a systematic review. revealed that protein, especially of plant origin, has a beneficial effect on blood pressure.
Protein helps to keep fit, good for bone health and pressure. It also helps repair damaged tissue and is needed to build muscle and increase strength.
However, it is difficult to say exactly how much protein you need to consume in order to get all these benefits. It all depends on your weight, level of physical activity and goals.
How much protein should be consumed per day
Official Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. US National Institute of Health’s Protein Intake for Healthy People – 0.8 grams per kilogram of weight.
In Russia, the recommended standards are approved by Rospotrebnadzor in the “Methodological Recommendations 220.127.116.112-08”. This document states that the physiological need for protein for an adult population is from 65 to 117 grams per day for men and from 58 to 87 grams per day for women.
Given that the average weight of a woman ranges from 60 to 70 kilograms, and men – from 70 to 90 kilograms, in Russia it is recommended to consume more protein – about 1.2-1.5 grams per kilogram of weight.
At the same time, foreign studies Do athletes need more dietary protein and amino acids? It is recommended that athletes consume such a quantity of protein – 1.4–1.8 grams for those involved in strength training, and 1.2–1.4 grams for endurance sports.
It is not surprising that in different countries protein norms differ, but one universal value does not exist even within the same country. In the USA, in 2015, the “Protein Summit” was held, where more than 40 scientists discussed the effect of protein on human health.
Based on all the studies presented at the summit, Nancy Rodriguez, a nutritionist and professor at the University of Connecticut, concluded that it’s safe and even beneficial to double the protein levels mentioned in the US dietary supplement. That is, at the summit it was decided that 1.6 grams of protein per kilogram of weight per day should be considered the norm.
Use the averages to decide how much protein you need.
Load Amount of protein per day
You lead a sedentary lifestyle, do not seek to lose weight or gain muscle mass, your physical activity is insignificant 1.2 g per 1 kg of weight
Your work is related to physical labor, you exercise 2-3 times a week with moderate intensity. Basically, your workouts are aimed at developing endurance.