Daily Amount of Protein
How many grams of protein should a person consume in a day? A lot of people these days are eating a low carbohydrate diet and are increasing their protein intake so that their muscles continue to have the proper amount of nutrition to grow and build. When the body burns all the local carbs throughout the body it will turn to muscle protein for its energy. If a person only consumes an equal or lower amount of protein while on a low carb diet, then the body will not have enough protein to grow properly. Approximately 16% of the body’s weight is made up of protein. The body is constantly using protein and this used protein needs to be consistently replenished. Protein is known for increasing endurance and energy. More active people require much more protein than someone who sits at a desk all day.
How to Calculate How Much Protein You Should Consume Each Day
The weight and age of a person determines the amount of protein needed. A person who weighs 250 lbs is going to need more grams of protein per day then a person who weighs 120 lbs. A person who weighs 200 lbs and is very active trying to build muscle should take in approximately 160-200 grams of
protein per day. Generally, each person looking to lose weight and gain muscle should take in between 1.6 - 2 grams of protein per kilogram of body weight. There is .453 pounds per kilogram which is about half. Let's take our 200 pound guy for example. We first need to convert his body weight into kilograms. If we make things simple and round .453 up to half then we are looking at 100 kilograms. Now we have 1.6 - 2 grams per kilogram which would mean we take 100 times 1.6 and then by 2 and we will have our totals 160-200 grams per day.
Each individual should figure out how many grams of protein they should eat for their body type in a day and then divide that total into their 5 meals per day to spread out the absorption of the protein throughout the day. So the person weighing 200 lbs would eat about 50 grams of protein in each of their 5 meals. A greater amount of protein is needed for people who are more physically active. For instance, individuals who are involved in resistance training increase their need for protein because protein develops muscles. The two greatest sources of protein are made from animals and vegetables. The amino acids that the body needs are found in these food items. Many people ask if a vegetarian diet provides the proper amount of protein that the body needs. There are many vegans that take a protein supplement to supply any missing protein, but those that eat a high level of nuts, legumes, seeds, soy, and grains take in plenty of protein. Be sure to watch the fat type and content of protein sources if trying to lose weight.
Best Protein Sources
- Lean Meats (Turkey, lean beef, lean veal, pork, turkey, chicken, lamb) – baked, roasted, or broiled – 25-30g of protein in 3.5oz
- Salmon and Fish – baked or steamed
- Beans – 15-18g of protein per cup
- Seeds –roasted - pumpkin, squash, watermelon, sunflower, sesame, flax – 2-3g of protein per Tablespoon
- Nuts – almonds, pine nuts, pecans – 2-3g of protein per Tablespoon
- Seafood – Crab and Lobster – steamed, boiled, baked, broiled
- Skim Milk and whey powder – 8g of protein in 8 oz
- Eggs – 6g of protein each
- Fruit – 1g of protein per fruit
- Vegetables – 2-3g of protein per ½ cup
Not All Protein is Considered Equal
Foods that are chemically preserved, high in fat and high in salt (lunch meats and hotdogs) are not good sources of protein. It is vitally important to read labels to make sure that healthy proteins are chosen. It is important to stay away from processed foods.
Serving sizes of protein are very important and hard to measure when out to eat or at a family gathering. It is important to weigh proteins as well as other types of food while at home to become familiar with the amount of protein that is a serving so that when you’re not at home you have that visual for an estimate. A proper serving size of grilled chicken is not going to be the 2 huge chicken breasts served at a restaurant. A chicken breast approximately the size of your fist is plenty.
High Protein Low Carb Diets Are The Way To Go
Protein is important for every cell in the human body. Everything from hair, skin, bones, brain and even human emotions are dependent upon protein. A lot of women buy protein to put on their nails or in their hair for growth. The body needs the right amount of protein and the healthiest protein. One thing to remember is that your protein intake should be 60% from natural foods. Some people consume many types of supplements to inflate their protein intake but for best results the 60% of natural foods must be used. Natural foods are what your body knows best and is the purest type of protein the body can absorb the most efficiently. Eggs are the best type of protein for the body and then come a number of lean meats. So eat up and spread your protein intake throughout the day and stay lean.