Are You Getting Enough Protein?
Protein powder ads are everywhere these days, often featuring a muscular individual flaunting their strength like a trophy. But protein isn't just for those looking to bulk up. It's essential for everyone, as it supports the proper functioning of the entire body, from bones to nails.
The human body contains over 10,000 different proteins, each made up of molecules known as amino acids. "To function properly, your body requires 20 different amino acids," explains nutritionist Riya Lakhani-Kanji. "However, your body can only produce 11 of these on its own. The remaining nine essential amino acids must be obtained through your diet."
These amino acids are crucial for various bodily functions. "Amino acids are the building blocks of protein, vital for muscle growth, repair, and maintenance," says nutritionist Milena Kaler. "They also serve as an energy source during prolonged exercise and play a role in immune cell production and function. Certain amino acids are precursors to neurotransmitters and hormones—tyrosine, for example, is necessary for producing thyroid hormones. Additionally, amino acids are key to collagen synthesis, which provides structure to skin, bones, and connective tissues."
**How Much Protein Do You Need?**
Your daily protein requirements can vary based on factors such as age, activity level, and overall health. "A general guideline is to consume about 0.8 grams of protein per kilogram of body weight," advises Riya. "For most adults, this equates to 50 to 70 grams of protein per day."
To put this into perspective, Riya notes that "a chicken breast about the size of your palm typically contains around 30 grams of protein. Similarly, a cup of cooked beans or lentils provides 15 to 18 grams, and two large eggs offer roughly 12 grams."
However, some people may need more protein. "Post-workout, you'll require additional protein to repair and build muscle," Riya explains. "Pregnant and breastfeeding women also need extra protein to support their babies' growth and development. Additionally, those recovering from illness or surgery should increase protein intake to aid the healing process."
As you age, your protein needs may also rise, as it helps counteract the natural decline in muscle mass and strength associated with aging.
The human body contains over 10,000 different proteins, each made up of molecules known as amino acids. "To function properly, your body requires 20 different amino acids," explains nutritionist Riya Lakhani-Kanji. "However, your body can only produce 11 of these on its own. The remaining nine essential amino acids must be obtained through your diet."
These amino acids are crucial for various bodily functions. "Amino acids are the building blocks of protein, vital for muscle growth, repair, and maintenance," says nutritionist Milena Kaler. "They also serve as an energy source during prolonged exercise and play a role in immune cell production and function. Certain amino acids are precursors to neurotransmitters and hormones—tyrosine, for example, is necessary for producing thyroid hormones. Additionally, amino acids are key to collagen synthesis, which provides structure to skin, bones, and connective tissues."
**How Much Protein Do You Need?**
Your daily protein requirements can vary based on factors such as age, activity level, and overall health. "A general guideline is to consume about 0.8 grams of protein per kilogram of body weight," advises Riya. "For most adults, this equates to 50 to 70 grams of protein per day."
To put this into perspective, Riya notes that "a chicken breast about the size of your palm typically contains around 30 grams of protein. Similarly, a cup of cooked beans or lentils provides 15 to 18 grams, and two large eggs offer roughly 12 grams."
However, some people may need more protein. "Post-workout, you'll require additional protein to repair and build muscle," Riya explains. "Pregnant and breastfeeding women also need extra protein to support their babies' growth and development. Additionally, those recovering from illness or surgery should increase protein intake to aid the healing process."
As you age, your protein needs may also rise, as it helps counteract the natural decline in muscle mass and strength associated with aging.
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