Protein is one of the essential macro-nutrient for our body. Yes we know that we need to intake protein in adequate quantity, but do you really know how much protein do you require per day?
The human body is perhaps the most complex, hi-tech machine ever evolved in the face of the world. To keep it functional, one needs to consume the right type of food, as food serves to be the fuel to supply this intricate machine its necessary amount of energy, to stay workable. Our body derives the maximum amount of its energy from three vital macro-nutrients— carbohydrate, protein and fat. Unfailingly, children and adults should make it a point to consume the right amount of protein per day through their diets. But, are we taking the right type and right amount of protein regularly?
Well, keep on reading my article and critically analyse whether you are consuming the right type, and amount of protein daily, or you should take action to change it!
What is Protein & Importance of Protein in our Diet?
Protein is a macro-nutrient that essentially helps to build muscle mass, hence strengthening the muscles. Broadly speaking, animal products serve to be the common source of protein. However, if they choose carefully vegetarians can also suffice their protein demands, with the help of plant-based, or other types of vegetarian protein diet resources.
In simple terms, proteins are the building blocks of our body that we should never compromise on. It is a simple chain of amino acids that helps to restore dead cells of the body, with new ones. Toddlers, adolescent teens, full-grown adults, and pregnant women— nobody should compromise on the amount of protein they intake.
Protein generates those enzymes which keep our body healthy, by manifesting many chemical reactions that help to produce haemoglobin and at the same time allows us to carry oxygen in our blood. There are at least 10,000 odd enzymes that are an absolute must for our body. Proteins are generated from more than 20-plus basic building blocks called amino acids. Our body on its own cannot produce amino acids. Therefore, it continuously seeks amino acids from outside sources. Our indigenous production of amino acids inside the body, happen through any of these two ways—
- Either from absolute scratch
- Or by modifying already existing amino acid blocks.
Our body needs nine types of amino acids from food sources, and they are—
These are the essential amino acids one needs to acquire in adequate amounts to one’s body, with the help of food sources.
How much protein do we need to gain muscles?
Building muscle and consuming protein goes hand in hand. The protein blockchain is full of amino acids. These amino acids supply the desired amount of strength an athlete needs. But, unfortunately, most gym buffs fail to understand how to consume the right amount of protein, needed for their overall growth in terms of sources, and proportion.
According to NHS data, nobody should intake any less than 50gms of protein, on average, daily. However, this is a broad categorisation as it doesn’t differentiate between genders, body structures, and other such nitty-gritty elements, bringing large changes to the amount of protein intake of an individual.
Well, if we provide you with even accurate data, we would say, you at least need to intake 1.2 gms per kilogram of your body weight, daily, if you want to experience considerable changes in your muscle growth. If one has special cases intertwined with his/her physique and body requirements one needs to adjust protein requirements accordingly. I provide customised nutrition plans to my clients, incorporating into it their specific nutrition demands. If you want to get in touch with me, plz visit Veg.fit, my official website.
The chart we provide below is based on your sex, and body type. These estimates can further vary based on minute changes, of your body type, and further interlinked parameters to it. The list is—
|Underweight (Alarming)||Desired weight|
|Male||2.0gms/per Kilogram of his total body weight||1.4gms/per kilogram of his total body weight|
|Female||1.8gms/ per kilogram of her total body weight||1.2gms/ per kilogram of her total body weight|
How much Protein is required to lose weight
Modern researches of nutritional science have surfaced the fact that more than a person’s workout hours, it is his/her healthy eating habits that decides how fast, and efficiently will the person be able to shred unnecessary amounts of fat stored in his/her body. If a person spends too many hours in the gym, without properly maintaining his diet, all his efforts are supposed to go in vain. Eating a healthy diet is something we just can’t compromise.
Therefore, when it comes to following the proper diet, one has too many options in hand. It depends on his preferences, which he makes to successfully perform his weight loss goals.
However, the constant thing is that the diet should include a required proportion of dietary protein, which is essential for weight loss. Time and again, we have stated that protein is nothing but complex amino acid chains. These amino acids contain carbon, hydrogen, oxygen, and Nitrogen.
Therefore, while you are aspiring to lose weight, you need to control the intake of protein but you should never stop consuming the right type of protein daily for your body, as it provides your body with the most important nutrients.
If somebody wants to shed weight, one should aim for protein intake between 1.6 to 2.2 gms per kilogram of one’s total body weight. It varies in the case of athletes, who should intake 2.2 to 3.4 gms of protein per kilogram if he is undertaking a weight-loss journey.
Dietary proteins are extremely beneficial for weight loss. However, scientists have marked four major benefits that we can gain with the help of dietary proteins, accelerating our weight loss targets. These areas are—
- Thermic effect of the food we consume
- Lean Mass development
- Storing good fat, as a necessary body element
How much protein is required to maintain weight?
Protein is extremely important to maintain good body health. Current research by USDA dietary guidelines suggest that an adult (Men/Women) consumes almost 10 to 35% of their daily calories, from protein-rich food sources.
The word originates from the Greek ‘Protos’, which means “First”. Therefore, we can very well understand the importance of such a non-negotiable nutrient for our body. Protein intake is directly related to the growth of long thick hair, shiny, whitish and stronger nails, along with glowing skin. It’s common for fitness enthusiasts, bodybuilders, and athletes to consume a bulk portion of protein as it directly helps them to enhance muscle mass. However, the rest of us, who are not related to any specific sports, face a dilemma about consuming the right proportion of protein. In this article, I will try to cater to all these doubts, with the help of statistically verified data.
Most dieticians recommend not to consume any less than 0.75-0.8 grams of protein/ Kilogram of one’s body weight daily. This is known as The Recommended Dietary Allowance (RDA) for protein. The RDA is that quota of protein, which one needs to meet the basic nutritional requirements of one’s body. It is just the lower limit of protein that one should eat, and not the exact amount meant for everybody. To best determine your daily protein requirement amounts you need to use an online protein calculator.
Here, we provide information regarding how much protein you need to consume for gaining, losing and maintaining weight.
Protein Intake for Weight Gain
Protein Intake for Weight Loss
|Gender||Sedentary Lifestyle||Moderately Active Lifestyle||Active Lifestyle|
|Females||1.8 gms per Kilogram of body weight||2 gms per Kilogram of Body Weight||2.5 gms per Kilogram of body weight|
|Males||2.2 gms per Kilogram of body weight||3 gms per Kilogram of body weight||3.5 gms per Kilogram of body weight|
For maintaining your weight you need to multiply your LBM by the appropriate activity level. LBM stands for lean body mass, where you just need to subtract your body fat weight from your total body weight.
|Sedentary||Light activity||Moderate||Active||Very Active||Athlete|
|Multiply by 0.5||Multiply by 0.6||Multiply by 0.7||Multiply by 0.8||Multiply by 0.9||Multiply by 1.0|
Should people over 50years old take protein?
Protein single-handedly is important to keep our muscle health perfect. As we age our mobility becomes restricted. Therefore, it even becomes demanding to feed our body with the right type of protein with our age scaling up. Though doctors recommend consuming at least 0.8 gms of protein, per kilo of bodyweight of an adult, over the age of 18, they also recommend that for an older adult the consumption can be even a little more, especially if he/she is aged above 50.
Our old age is prone to catching many diseases, which may result in losing muscle mass, strength, and function. The essential Amino acids in protein are the key ingredients that enhance our muscle mass. However, older adults are even responsive to small amounts of amino acid intakes than young adults. Researches from the Department of Food and Science, of the University of Arkansas, have flagged that older adults should consume at least 30-35% of their total caloric intake in the form of protein only. Even older adults who feel weak, and fatigued while doing necessary works in a day( in medical terminology this disease is known as Sarcopenia) should consume 1.2-1.5gm/Kg (of their total body weight) of protein per day.
Everyday Foods, that provide a high dose of Protein
For your everyday consumption, we provide here a list of affordable food items that are very easily available in the Indian markets and serve to be a great option for protein resources.
Checkout a complete list of high protein foods for vegetarians.
|Food name||Proportion of Protein||Additional Health Benefits|
|Black Beans||9gms/100gms||Lowers hypertension Manages diabetes Helps to lose weight|
|Soya Chunks||52/ 100gms||It supplies a good amount of fibre It has a lot of Iron to supply in your body It even offers Calcium to your body|
|Tofu||8 gms/100 gms||It has a lot of minerals in it, like, Magnesium, Phosphorus, copper, zinc, Vitamin B1.|
|Chickpeas||18.9 grams/100 grams||It offers folate It offers potassium, phosphorous, manganese, calcium Controls body weight|
|Greek Yogurt||10gms/100 gms||Has good fat Rich source of whey|
|Sprouts||17 gms/100 gms||Easy to digest Controls blood sugar level Lowers risk of diabetes|
|Lentils||9 gms/100 gm||Has additional B vitamins, iron, magnesium, potassium, and zinc|
|Chia Seeds||17 grams/ 100 grams||Rich in fibre Has omega-3 fatty acids A rich reservoir of manganese, copper, phosphorous, iron|
|Paneer||19gms/100gms||High in calcium Prevents breast cancer, and bone diseases Source of vitamin D.|
|Almonds||21.15gms/100 gms||Rich in fibre, protein, fat, and magnesium|
On the Finale
Proteins are something, we just can’t compromise on. Therefore, always maintain a good amount of protein in your daily intake of foods. Remember: Good amounts of protein a day, Keep the doctor far far away. Also, it helps you to shred weight more easily, and if you are looking for muscle mass gain then you just can’t skip protein intake. We at veg.fit are committed to serving daily you the most authentic information about health and fitness. Therefore, love yourself, stay healthy, stay fit…and stay connected to the Veg.fit family.