Along with carbohydrates and fats, protein is one of the three essential macronutrients. These are nutrients that are very important for the proper functioning of the human body. Most nutrition organizations recommend moderate protein intake. However, how much protein one needs per day varies from person to person.
The Food and Drug Administration recommends that most adults need about 50 grams (g) of protein per day. But it depends on age, gender, health status and activity.
Protein is a very important element for the body's necessary nutrition and development. It is also important to digest it well. Proteins are also called the building blocks of life. Protein helps build and develop the body. Regular intake of protein has many benefits ranging from muscle building to weight control, maintaining skin health, preventing hair fall and more. Apart from this, if there is a deficiency of essential proteins in the body, various problems can occur. Such as: loss of concentration, muscle weakness, weight gain, lethargy, confusion etc. But eating too much protein or not digesting it properly can make the problem worse.
How much protein is needed per day?
Basically, the daily protein requirement for adults is 0.8 to 1 gram of protein per kilogram of body weight. That is, if someone weighs 65 kg, he may need 52-65 grams of protein per day. Protein may be needed more or less depending on physical activity. Also it depends on age, physical condition, physical activity and health. If you do not understand, it is best to consult an expert.
What are the benefits of taking protein regularly, let's know-
Protein is important in weight loss. As you probably know, to lose weight you need to consume fewer calories than you burn. A protein intake of about 30% of calories is considered optimal for weight loss. It increases your metabolic rate and causes a spontaneous reduction in calorie intake.
Gain muscle and strength
Like most body tissues, muscles are dynamic and are constantly being broken down and rebuilt. To gain muscle, your body needs to consume more muscle protein than it breaks down. For example: People who want to build muscle often eat more protein, as well as exercise. A high protein intake helps build muscle and strength.
Protein during pregnancy
During pregnancy, the body needs more protein for tissue development and growth. Protein benefits both parents and babies. Humans need about 70 grams of protein per day during pregnancy. This usually equates to 10-35% of daily calorie intake. Also, those who are breastfeeding need more protein intake than usual.