Fiza Arooj Nowadays, people do not pay heed to a healthy diet because of a hectic routine. No one care how much protein is essential for the body. Decades of study and research shows that the protein intake is less as recommended by nutritionist.
Not getting enough nutrients affects the body as well as health. There are three categories of Macros that are:
- Protein
- Carbohydrates
- Fats
When it comes to fitness and weight loss, protein gets more discussion. If you are not getting enough protein, how will you build your muscles? Protein for muscles makes great sense as protein is the major constituent of muscles.
However, the protein intake depends upon a person’s activity. Also, it depends upon the body’s response to macronutrients. According to FDA recommendations, everyone should take 50 grams of protein a day. There is a huge difference between the recommended amount and the intake amount.
Read on to know the amount of protein you should eat a day.
How Active Are You?
As mentioned above that protein intake relates to body activity. If you are active, you can intake more protein than an inactive & sedentary person.
Less Active/ Sedentary:
Are you work by sitting on the chair for the whole day? Or you move less often and do not exercise properly. Working on a computer and less walking makes you sedentary. FDA recommends 0.8 grams/kg of protein a day for less active people. So, if your body weight is 150-ponds, you can take 54 grams of proteins a day.
However, if you are occasionally active, you can increase the protein intake at that time. Also, you can follow the guidelines of a physician for active & moderate lifestyles.
Pretty Active/ Moderately Active:
If you are a person who walks regularly, exercise occasionally, and move on their feet, then you fall in the moderately active people category. Your body needs more protein as compared to less active people. Your protein intake will be 1.0 – 1.2/kg of body weight. For a person of 150-pounds weight, the protein intake should be 68 – 80 grams a day.
Also, if you are pretty active, do not increase protein for less intense cardio-based exercises. However, the timing of nutrient intake is crucial. Eating protein & carbohydrates after working helps the body to store glycogen & repair muscles.
Very Active/ Athletic:
Are you an avid exerciser? If you work for most of the day, exercise regularly, and involve in strenuous activities, you fall into the very active people category. For athletic persons, protein intake is surprisingly high. If you have an active lifestyle, you can take 1.2 – 1.8 grams/kg of body weight. For a person of 150-pounds weight, protein intake should be 82 – 122 grams a day.
Although you are not a serious athlete, intense activities burst the protein stores. Are you ready to replenish the protein supply to your body?
What Are The Best Sources of Protein Intake?
At that time, you have a fairly clear idea about How much protein you should eat a day. The amount of protein depends upon your lifestyle and daily exercise.
What will you eat for your daily protein dose?
Here I will give you an idea about protein sources. And, how much of those sources you should eat.
- Greek Yogurt: 17 grams protein
- Eggs: 6 grams protein
- Beans: 20 grams protein
- Chicken: 38 grams protein
- Salmon: 40 grams protein
- Tuna: 43 grams protein
- Leaf Beans: 48 grams protein
- Cottage Cheese: 25 grams protein
- Almonds: 12 grams protein
- Pork Tenderloin: 30 grams protein
- Tempeh: 30 grams protein
What Are The Benefits Of Protein Intake in Weight Loss?
Protein – the building block of the body. Protein is the primary constituent of all the muscles, tendons, hormones, enzymes, organs, and skin. You can intake protein from animal as well as plant sources. Many dietary proteins can be used for weight loss. The dietary proteins affect four main areas that are:
- Satiety
- Lean Mass
- Thermic Effects of food
- Storage as body fat
Other Advantages of Protein Intake:
The following are 10 science-backed benefits of eating protein.
- Reduce appetite & hunger level
- Enhance muscles strength
- Good for bones
- Lower down cravings
- Reduce desire for late-night snacking
- Metabolism booster
- Enhance fat burning
- Lower the blood pressure
- Helps in weight loss
- Good for kidney health
When To Eat Protein?
Getting protein for muscle building and a healthy body is crucial but when eating protein is also crucial. Active people can eat a protein-rich diet before the workout. Our digestive system digests protein more slowly, therefore, intake protein just before strenuous work. However, you can eat protein with carbohydrates for muscle and body growth.
Also, you can follow the per-day protein intake guidelines by the nutritionist.
- For Male: 51 – 91 grams/day
- For Female: 46 – 75 grams/day
The Takeaway:
Protein intake directly relates to lifestyle & activities. Sedentary people can follow the FDA-recommended 54 grams intake of proteins. An athlete can double the amount of protein for muscle repair & growth. Also, there are diverse protein sources from plants to animals that ensure a healthy and balanced diet.
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