How Much Protein Do You Need Daily: What’s Sufficient for Your Body

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We all know that protein is one of the essential nutrients for the body. However, the big question that many people still wonder about is: how much protein is enough to ensure health and maintain the body’s physiological functions? In fact, the amount of protein needed daily depends on many factors such as age, gender, physical activity level, and overall health condition.

“Protein is not only an important part of the diet but also plays a decisive role in maintaining muscle growth, supporting the immune system, and helping the body recover after injuries.” For an average adult, the recommended amount of protein is 0.8g to 1g of protein per kilogram of body weight per day. For example, a person weighing 70kg would need around 56g to 70g of protein each day to maintain normal body functions.

However, protein needs may increase if you engage in heavy physical activities or have a physically demanding job. According to a study published in the Journal of the International Society of Sports Nutrition (2017), individuals who exercise at high intensity, such as athletes, may need 1.2g to 2g of protein per kilogram of body weight to help recover muscles and maintain strength. This means that if you’re an athlete weighing 70kg, your protein requirement could be as high as 84g to 140g of protein per day.

“Consuming more protein than the body needs does not provide additional benefits and can lead to side effects such as kidney strain and potential health problems.”

However, not everyone needs such high protein amounts. For those with a sedentary lifestyle, the amount of protein in the diet may be lower. However, this doesn’t mean you should drastically reduce protein intake, as insufficient protein can lead to muscle loss, reduced immune function, and skin and hair issues.

Another important factor to consider is the quality of protein sources. Protein can be obtained from animal-based foods such as meat, fish, eggs, and dairy products, or from plant-based sources like beans, seeds, and soy products. “Animal-based proteins typically contain all essential amino acids, while plant-based proteins may lack some of these, so combining multiple protein sources in the diet is necessary.”

To make it easier to maintain a reasonable protein intake, try tracking your diet and checking the amount of protein you consume daily. Here are some protein-rich foods that can help you reach your goal:

• Chicken (about 30g of protein per 100g of lean chicken)
• Salmon (about 25g of protein per 100g of salmon)
• Eggs (about 6g of protein per egg)
• Soybeans (about 18g of protein per 100g of soybeans)

Adding protein to your diet is extremely important, but not everyone needs the same amount. This depends on various factors such as activity level, gender, and health condition. Remember that balance in your diet and maintaining a healthy lifestyle are key to keeping your body healthy and energized.