Daily protein requirement: How much protein does your body needs per day, it's importance explained!
Protein serves as a building block for our muscles.
Protein not only helps in repairing damaged tissues and building muscle fiber but it also provides you with energy to carry out other daily activity.
Protein are basically nitrogen-containing substance that are found by amino acids. There are 20 amino acids identified needed for human growth and to boost metabolism.
Out of which 12 are non-essential, they are produced by body and not needed to consume through food and rest of 8 amino acids are known as essential amino acids, they cannot be produced in the body. So they need to be consumed through diet.
The absence of any amino acid in the body might effect the natural ability of tissues to grow or to repair or the ability of muscles to be maintained for longer time.
Now when it comes to how much protein a person needs in a day to be fit and healthy, a normal person with a little or no physical work needs atleast 0.36 gm/ pound or 0.8 gm/ kg of body weight.
That means for a normal man weighing around 80 kg needs atleast 64 gm of protein per day (a#).
For an athlete who is a runner, swimmer, cyclist or into any other physical exercising the protein requirement meets upto 0.45 - 0.60 gm/ pound or 1 - 1.3 gm/ kg body weight.
For those who want to build big muscles and are into weight lifting or any resistance training that requires a lot of physical work the protein requirement goes higher for them because then the body needs more protein in order to repair the damaged tissues. The protein requirements to be met is in between 0.7 - 1 gm/ pound or 1.6 - 2.2 gm/ kg of body weight.
RICH SOURCES OF PROTEIN
Foods such as egg, chicken, meat, fish, dry fruits and nuts, dairy products, lentils, chickpeas, oats are of high quality rating food sources of protein.
Legumes, grains and fruits also serve as an excellent protein source.
SIDE EFFECTS OF PROTEIN
Protein when taken in a limit either through food or by supplements(genuine) has no side effects in the body. Instead it also helps in fat loss.
Q. What if I take excessive amount of protein in a day?
A. Intake of too much of protein might cause Amyloidosis, a condition when too much of protein is collected in organs resulting in improper functioning of the organs.
Protein not only helps in repairing damaged tissues and building muscle fiber but it also provides you with energy to carry out other daily activity.
INTRODUCTION
Protein are basically nitrogen-containing substance that are found by amino acids. There are 20 amino acids identified needed for human growth and to boost metabolism.
Out of which 12 are non-essential, they are produced by body and not needed to consume through food and rest of 8 amino acids are known as essential amino acids, they cannot be produced in the body. So they need to be consumed through diet.
The absence of any amino acid in the body might effect the natural ability of tissues to grow or to repair or the ability of muscles to be maintained for longer time.
REQUIREMENT
1. Average Person
Now when it comes to how much protein a person needs in a day to be fit and healthy, a normal person with a little or no physical work needs atleast 0.36 gm/ pound or 0.8 gm/ kg of body weight.
That means for a normal man weighing around 80 kg needs atleast 64 gm of protein per day (a#).
2. Endurance Athlete
For an athlete who is a runner, swimmer, cyclist or into any other physical exercising the protein requirement meets upto 0.45 - 0.60 gm/ pound or 1 - 1.3 gm/ kg body weight.
3. Muscle Building
For those who want to build big muscles and are into weight lifting or any resistance training that requires a lot of physical work the protein requirement goes higher for them because then the body needs more protein in order to repair the damaged tissues. The protein requirements to be met is in between 0.7 - 1 gm/ pound or 1.6 - 2.2 gm/ kg of body weight.
RICH SOURCES OF PROTEIN
Foods such as egg, chicken, meat, fish, dry fruits and nuts, dairy products, lentils, chickpeas, oats are of high quality rating food sources of protein.
Legumes, grains and fruits also serve as an excellent protein source.
SIDE EFFECTS OF PROTEIN
Protein when taken in a limit either through food or by supplements(genuine) has no side effects in the body. Instead it also helps in fat loss.
Q. What if I take excessive amount of protein in a day?
A. Intake of too much of protein might cause Amyloidosis, a condition when too much of protein is collected in organs resulting in improper functioning of the organs.
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