HOW MUCH PROTEIN SHOULD YOU CONSUME EVERY DAY?

Adults should eat a minimum of 0.8g of protein for every kilogram of the whole body weight a day while pregnant and breastfeeding women need a protein intake of 25g daily.

Overdosing on protein can be dangerous.

Protein is a key element in a healthy diet, but experts say most of us are getting enough, even too much. Below are four things you should know about protein.

Functions

Protein is made up of amino acids which are the building blocks of protein. When digested and broken down, it creates energy for the body, builds and repairs tissues, keeps hair and nails strong and generates enzymes for hormones. “An adequate intake of protein not only helps to enhance good health but also promotes a good look,” said Heather Mangieri, a nutritional expert and spokesman for American Academy of Nutrition and Dietetics. Protein can also help athletes gain muscle strength and perform better and help weight watchers melt up their pounds.

How much protein you need

The amount of protein intake depends on your lifestyle, your body and your targets. Normally, adults should eat a minimum of 0.8g of protein for every kilogram of the whole body weight a day. American experts recommend protein should make up 10 to 35 percent of the daily diet.

Vegetarians who are prone to protein deficiency should combine foods in their diet such as beans and rice or almond butter on toast or a shake or smoothie with chia seeds.

Pregnant and breastfeeding women need a protein intake of 25g daily as well as people who suffer from cancers or want to gain weight.

Athletes may increase their protein intake by 1.2 to 1.7 grams.

Too much protein can be bad for your health.

Getting enough protein is important, but more may be not better. Overdosing on protein without doing physical exercise can lead to weight gain and even tax the kidneys causing dehydration and suppressing calcium absorption which leads to osteoporosis.

Moreover, low carb diets have harmful impacts on athletes. “We need carbohydrates such as whole grains to provide us energy, vitamin B, fiber and essential fats,” said Jim White, a nutritional expert of American Academy of Nutrition and Dietetics.

What are the best sources of protein?

Protein can be found in a wide range of food. The best combination of protein sources depends on many factors such as regions, cost, amino acid types, acquired tastes and nutrition balance.

Meat, eggs, soy, fish and products from milk are sources of complete protein and so are whole grains and cereals. Although soy has cardiovascular benefits, it is not suitable for people who want to build their muscles; whey and casein are better choices.

Healthy people having a balanced diet rarely need protein supplements. However, if you want to be given an extra boost, consult doctors before using because till now there has been no conclusion it’s totally safe.