How Much Protein Do You Need a Day
Protein is often the center of the world of nutrition, and for good reason. From gym-goers to adults, adolescents, athletes, pregnant women, lactating women, etc., everyone seems to be asking, “Am I getting enough”
What is Protein, and why is it Important?
Proteins are an important macronutrient. Proteins are chains of essential amino acids (EAA) that are involved in nearly every process in the body. They are also known as the building blocks of the body.
They are biopolymeric structures composed of amino acids that provide structural support to the body, required to function properly. Proteins are crucial for:
- Building and repairing muscles, tissues, and skin
- Maintaining healthy hair, nails, and bones
- Producing enzymes and hormones
When protein is not enough in the body, it may struggle to perform the critical tasks. That may lead to fatigue, muscle loss, and a weak immune system.
Different sources have different amino acid compositions.
Proteins from various foods have varied amino acid profiles. While plant-based diets tend to be deficient in some amino acids, many lean meats and dairy products happen to include all of them.
In spite of this, it is entirely feasible to obtain sufficient amounts of all the necessary components on a plant-based diet with just a little bit of investigation and nutritional thought. To meet goals, you may also use homemade supplements like sattu powder and more.
Inadequate intake may lead to loss of energy, fatigue, malnutrition, muscle weakness, improper functioning of the immune system, etc.
What do grams of protein really mean?
It refers to the number of grams of the macronutrient and not the grams of protein-containing food like meat or eggs.
For example, 1 bowl of moong dal might weigh 250 g. Which may contain approximately 8-11g of protein.
What Is the Recommended Daily Amount (RDA) of Protein?
Research conducted by an expert group (ICMR-NIN 2020), adopted by FAO/WHO/UNU (2007), provides approaches to understand requirement for Indians of different age groups.
According to it, the recommended RDA for โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที protein intake should ideally be considered as 0.8-1g per kg body weight per day for adults. Additionally, this means that a person can take 0.83 grams per kilogram of their body per day.
For example, for a person weighing 50kg, the RDA is 0.83 * 50 = 41.5 grams per day.
Here is the summary of recommended protein requirements for Indians: