how much protein do i need

how much protein do i need

Protein is necessary for everyone, whether for fitness freak or normal person. We already know that our protein needs include a requirement for quantity, which is how many total grams of protein we need to eat, but also a requirement for quality, which means we want to make sure that we get enough of all the essential amino acids in the right proportions.


Another parameter to be considered is the 
bioavailability of the proteins from a particular source, basically how much of that proteinis digested and absorbed. This largely depends on inter individual variability: stomach acidity, enzymatic activity, carriers and the co-presence of some minerals and vitamins

But it also depends on how foods are associated, as you can easily understand, if we eat a yogurt alone, we will absorb more of its proteins than,if we eat it together with a high fiber meal. In some foods, The presence of inhibitors of proteolytic enzymes can decrease protein availability. Cooking also has an effect. In general, cooking increases protein availability from most food both animal and vegetables, because it starts denaturation, softens tissues,and may inactivate inhibitors.

On the other hand, excessive exposure to high temperatures or extended cooking times can degrade proteins and create toxic compounds. As a general rule of thumb, however, proteins from animal sources are absorbed for over 90%, while absorption from vegetal sourcesranges between 70 and 90%. So how much protein do we need? We already know that our protein turn over is very high, about 250 grams per day, but that doesn’t mean we have to get all of those proteins from food, because most amino acids from protein breakdown are recycled,so protein dietary needs are much lower than protein turnover.

So we cannot use protein, turn over to determine,how much protein i need to eat? and the way we do it instead is,we just want to match the protein, we lose with the protein we eat. We want to make sure that the amount of protein ,we lose or catabolize, we bring back in, so that we maintain nitrogen balance.


How do we lose protein?

Our primary route of excretion is the urine. Careful, we do not normally excrete protein themselves in the urine, but we excrete the catabolic products of protein metabolism,such as urea. By quantifying nitrogen in the urine, we can back calculate how many grams of protein were broken down to get that amount of urinary nitrogen. And then on top of that, we also lose some protein directly  with our faces, skin, hair, nails, sperm, although for a healthy person that’s normally a very small amount. So based on this calculation, which is not easy by the way,but we’re not discussing this here, we find out that our protein requirementis generally low but also highly variable.

how many grams of protein per day?

The average adult needs 0.5 grams of protein per kilo of body weight per day. But since most people are not average, some individuals have needs as low as 0.2 grams per kilo per day, and some other have needs as high as 0.8 grams per kilo per day. But because the individual person normally doesn’t know if he needs 0.2, 0.5 or 0.8, and because protein is so important, and itis considered that it is much better to have more than you need rather than having less,the recommended daily allowance for protein is 0.8 grams per kilo of body weight per day for everyone.

In reality only about 2% of the population really needs 0.8 grams per kilo per day, everybody else needs less, but not knowing, and to besure that everybody’s covered, we recommend the maximum for everybody. So to have an idea, if we do this calculation for an average 70 kg adult, we get 70*0.8 = 56 g of protein per day. When we express protein requirement like this,we also want to make sure that energy intake is adequate, so we want to make sure thatwe get enough carbs and fats for energy use.

An alternative rule of thumb is to express protein needs as percent of total energy intake, and make sure that proteins account for 10 to 35% of the total calories, which is the acceptable distribution range set for protein by the DRI guidelines.

To calculate your calorie,you can check out here
; calorie calculator

On depending on situation,when you need excess of protein.

There are some situations in which protein needs are increased. Growth is one. Here you need more proteins, because you are building new tissues, not just maintaining them. For this reason, infants, adolescents, and pregnant women all have higher than normal protein needs.

Another situation is resistance training,such as weight training or body building. Here you want to build some new muscle, so again you are building new tissue, not just maintaining it, and you’ll need about 10 to 20 grams of extra proteins for it. Also, if you are ill, injured or recovering from illness or injury, your protein need will also be higher, because you’ll have a lot more repairing to do and, because you need to build acute phase proteins to fight can also fulfill the requirement through pre workout supplements,but beware of cheap protein powder.

I will now make you a few examples of food servings, all providing high quality proteins. 

  • There are 21 to 25 grams of protein in a 3 ounce serving of meat, poultry or fish.

  • There are 16 grams of proteins in 2 eggs.

  • There are 11 grams of protein in a 6 ouncescontainer of plain yogurt.

  • There are 14 grams of proteins in a 3 ounceserving of tofu.

  • A serving of brown rice with lentils provides 19 grams of high quality proteins.

  • A slice of whole wheat bread with three tablespoonsof chickpeas hummus provides 8 grams of high quality proteins.

  • There are 3 grams of proteins in 5 walnuts.

  • There are 4 grams of proteins in a tablespoonof peanut butter.

  • If we put two tablespoons of peanut butteron a slice of whole wheat bread, we get 12 grams of proteins.

  • If we drink an 8 ouncesglass of soy milk together with it, which provides 7 more grams of proteins, we get a total of 19 grams of high quality proteins.

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