How much Protein Needs Per Day - Importance, Benefits know everything

How much protein needs per day of an average person. Why protein is so important to survive. It is not possible to increase the body’s protein metabolism artificially and thereby stimulate muscle growth simply by eating more amount of protein. That's why we need protein externally on daily basis. 

Protein Needs Per Day but How Much

(i) Proteins are important for building and repairing all cells and tissues, including internal organs, muscles, blood cells, brain, bones, and skin. That's why Protein Needs Per Day. 

(ii) Proteins are components of enzymes and some hormones which regulate our body’s activities.

(iii) Why Protein Needs Per Day? Because proteins also provide energy (4k calories/gram) in case of carbohydrate depletion. Carbohydrate depletion takes place during starvation or prolonged exercise session. 

However, foods rich in proteins are often expensive and we should not waste them as fuel for energy. Proteins are primarily meant for building and maintenance of the body; carbohydrates and fats are the preferred fuel for energy.

More Protein – More Muscles??

More protein does not lead to more muscles. Then how much Protein Needs Per Day. In our body, proteins exist in a dynamic state. They are continually broken down and replaced by new proteins. This continued replacement is known as the ‘protein turnover rate’. 

Increased physical training, severe illness, hard manual labor, etc. increase the protein turnover rate. Thus, the demand for more proteins arises from within the body. 

Therefore, you should be careful of the advertisements of high-protein diets claiming to give you a bodybuilder’s body without doing any exercises. You might be really pumping your money into the shopkeeper’s pocket by eating so many protein supplements!

How much Protein Needs Per Day?

(i) Protein Needs Per Day according to the RDA (Recommended Dietary Allowance) for proteins in adults is 0.8 gram per kg/body weight per day. If one weighs 70 kg, his daily protein requirement will be 70 x .8 =56 gm.

(ii) Those who are involved in the exercise of high intensity and high volume may benefit by taking proteins well above the RDA (1.2-2 gram/kg body weight/day). Studies show that protein intake beyond 2 gram/kg body weight is not desirable.

(iii) Normally, caloric intake from proteins should be 15-20% of the total caloric intake. If one’s daily total caloric intake is 3000 kcalories, 450600 Kcalories should come from proteins. The rest of the calories should come from carbohydrates and fats.

The Protein Needs Per Day is not the same for everyone. For example, a normal man needs less protein than a bodybuilder.   

(iv) Depending upon the nature, intensity, and volume of work/ exercise, there can be minor variations in the proportion of calories from three major nutrients (i.e., proteins, carbohydrates, and fats). 

For the athletes engaged in strength exercises, 20% of calories may come from proteins, 60% from carbohydrates and 20% from fats. On the other hand, in the case of endurance athletes, the proportion of carbohydrates may go up to 70%, thereby reducing the caloric percentage from proteins and fats.

(v)If there is a decrease in total caloric intake for any reason e.g., in the case of someone trying to lose weight by reducing the total caloric intake. He should raise the percentage of caloric intake from proteins above 15% to avoid loss of lean body mass. 

Lean body mass is body mass minus the fat. The main reason for this is that our major energy requirement should be met from carbohydrates and proteins should be spared for the building and maintenance of the body. 

Why Protein Needs Per Day because Proteins are used for energy, only under extreme conditions, as mentioned earlier. Therefore, if carbohydrate depletion is a deliberate act and proteins are intended to be used as fuel, the total percentage of protein intake will have to be increased above the RDA.

Read: 9 Direct Benefits Of Regular Exercise

What Happens to Surplus Protein?

(i) If dietary protein’s intake is more than our requirement, it can be utilized by our body for energy or simply converted to fat for future use.

(ii) Many of the high-protein diets are high in fat also (e.g., animal foods have a large amount of saturated fat and cholesterol). This is a health risk factor.

Does Surplus Protein Needs Per Day?

(iii) High-protein diets are often low in fiber. This hampers smooth food movement inside on the body and overloads the digestive system leading to constipation.

Read more: Recommended methods of weight gain

Read more: What Is The Ideal Body Weight And How Manage Weight

(iv) Studies have found that a high-protein diet can even cause too much loss of calcium through urine. Those who take a high-protein diet should also take high doses of calcium to avoid osteoporosis over a period of time.

(v) Excess protein is not good for kidneys. The kidneys would have to process more nitrogenous wastes that are generated during protein metabolism. This overload on kidneys may ultimately lead to kidney disease.

(vi) High-protein diets are also more dehydrating. Removal of nitrogenous wastes by kidneys are done through increased fluid excretion causing fluid loss. Dehydration often leads to poor physical and mental performance.

Essential and non-essential amino acids are building blocks of proteins. There are approximately 22 different amino acids. Ideally, our food should provide all amino acids. 

The body itself can synthesize some amino acids from carbohydrates (these are called non-essential amino acids). But there are nine amino acids that cannot be synthesized by the body and we have to obtain them from our dietary protein (these are called essential amino acids).

Dietary proteins that contain all amino acids (both essential and nonessential amino acids) are known as ‘complete proteins. The complete proteins are generally found in foods of animal sources, i.e., meat, dairy products, eggs, fish, etc. 

Contrary to this, dietary proteins that do not contain all the amino acids are called ‘incomplete proteins. These are generally of plant origin, e.g., nuts, grains, legumes, seeds, etc. However, vegetarians need not get alarmed by this. 

By ‘mutual supplementation’ two or more vegetable proteins can be mixed together to compensate for each other’s individual deficiency of all amino acids. 

For example, soybeans, peas, beans, lentils, legumes can be mixed with rice, wheat, corn, etc. This way vegetarian proteins can be as good (and as complete) as non-vegetarian proteins.

In Bottom line:

To summarise the article How Much Protein Needs Per Day. First, know the importance of Protein. Proteins are important for building and repairing all cells and tissues, including internal organs, muscles, blood cells, brain, bones, and skin. That's why Protein Needs Per Day. 

Proteins are components of enzymes and some hormones which regulate our body’s activities. Why Protein Needs Per Day? 

Because proteins also provide energy (4k calories/gram) in case of carbohydrate depletion. Carbohydrate depletion takes place during starvation or prolonged exercise session. 

Then break the myth more protein - more protein. More protein does not lead to more muscles. 

But how much Protein Needs Per Day. In our body, proteins exist in a dynamic state. They are continually broken down and replaced by new proteins. This continued replacement is known as the ‘protein turnover rate’.  

So finally How much Protein Needs Per Day?

In simple words if you are a normal person you have to consume 1 - 1.5 gm per kilogram of body weight.

Protein Needs Per Day according to the RDA (Recommended Dietary Allowance) for proteins in adults is 0.8 gram per kg/body weight per day. If one weighs 70 kg, his daily protein requirement will be 70 x .8 =56 gm. 

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