Proteins are essential for our survival, serving as the building blocks for many processes within our body. Their significance in maintaining overall health and functioning cannot be overstated. The market has seen a surge in protein-infused products catering to various dietary preferences.
However, the amount of protein in a person’s needs depends on factors like body composition goals, age, weight, and gender.
What is protein and why do you need it
Protein plays a crucial role in maintaining muscle mass, strength, satiety, and overall health, but it’s important to strike a balance and meet the minimum necessary amount for these benefits to be realized. Protein is a nutrient with a wide range of functions. Protein’s ability to stimulate the release of the satiety signal helps control hunger and can aid in weight loss efforts.
Its benefits extend to building muscles, supporting bone health, enhancing brain function, and bolstering the immune system.
Reasons why you are probably not getting enough protein
The 0.8 grams recommended daily allowance was initially established in World War II to ensure basic nutritional needs were met during possible food shortages. This equates to roughly 8 to 10 percent of daily intake.
However, this amount primarily serves to prevent protein deficiency and might not be sufficient for optimizing protein synthesis, muscle growth, satiety, weight management, and glycemic control.
Meeting higher protein needs could be beneficial for those seeking to achieve these goals and experience the broader benefits of protein consumption.
How much protein do you need for weight loss and gaining muscles?
Aiming for higher protein intake which is around 20 to 30 percent of daily calories could be a beneficial health goal. This equates to a recommended minimum of 30 grams of protein per meal. For a more personalized approach, you could aim for 1.2 to 1.6 grams of protein per kilogram of your target body weight.
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