How much Protein do you Need?

Research confirms that protein is an essential compound for health and fitness. At the same time, there are various opinions on how much protein you should have.

Protein is a macronutrient, and it is essential for growth, development, repair, strength, etc. It doesn't matter how much you squat, if you're not getting enough protein in your diet, you won't see adequate improvement.

Protein deficiency reduces lean body mass, muscle strength, and function. It can also cause cramping, weakness, and soreness in the muscles. When protein levels are low, your body will extract protein from muscle tissue and use it as energy to support other vital body functions.

In the meantime, it will lead to the breaking down of muscles. So, even if you are not a gym bunny you still need to have enough protein to keep the body working the way it is supposed to.

So, how much protein do you need per kilogram of body weight?

This simple question isn't really simple to answer. Many factors affect the amount of protein your body requires, but mainly it all comes down to the activity level.

In untrained, generally healthy adults, the basic recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 g per lbs). A 50kg (110 lbs) person, for example, would consume approximately 40 grams per day.

This amount, however, is only to prevent protein deficiency. It's not always the best option, especially for people who train frequently and intensely.

Protein requirements may rise to 1.4-2.0 g/kg (or 0.64-0.9 g/lb) of body mass for people who engage in high-intensity exercise.

Thus, a 50kg (110 lbs) person would require 70-100 g of protein per day.

Consuming more protein may support the maintenance of optimal body composition (that is, staying leaner and more muscular) as well as a strong immune system, good athletic performance, and a healthy metabolism. It may make you feel fuller for longer and thus support weight management.

It's also important to remember that not all protein sources are created equal. Proteins are composed of smaller molecules known as amino acids that are linked together to form long protein chains. These are then folded into complex shapes.

Your body can produce some amino acids, such as glutamine and asparagine. You must, however, get the others into your diet. These are referred to as essential amino acids.

As a result, in addition to tracking your protein consumption by mass, you should also check to see if your protein sources are complete. So, eat wisely and enjoy the results.

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