How Much Protein One Should Eat Daily and It’s Sources

UNDERSTANDING PROTEINS

Think about just any part of your body and you will know proteins play an important role in its building and development. These are chain of amino acids that are responsible in building up muscle tissues, bones, blood, hair, enzymes, hormones etc. So they are rightly called structural building blocks of the human body.

PROTEIN REQUIREMENTS

Our body is designed to meet many of the protein requirements on its own but we have to mind our dietary intake to fulfill the essential protein requirements of the body.

Basically protein intake is broadly categorized as under:

Children: 10 to 34 grams/day (depends on age)

Men: 56 grams/day

Women: 46 grams/day

These are conventional protein requirements which may vary depending upon your age, body weight and physical activity. However there has been a standard approach for calculating how much protein your body needs. But if you are an athlete or undergo any intense workout, a pregnant woman or have certain medical conditions, then the above mentioned figures are not for you.

Protein requirement= weight (in kgs) * .8

                                   Or

Protein requirement= weight (in pounds) * .4

SOURCES OF PROTEINS

The right quality of protein foods is as crucial as right quantity. A non-vegetarian diet rewards you with complete protein nutrition while a vegan will have to rely on a variety of protein rich foods. However you should opt for lean sources of protein to keep extra fat at bay. But remember if you deficit the minimum protein intake, your body will compensate it by breaking down your muscles.

Here is a list of protein rich foods under different categories:

Dairy Products

Dairy Products are not only a rich source of protein but also enrich our body with calcium and vitamin D, which are vital for teeth and bone build up. These contains many other essential nutrients and minerals.

• Milk: A cup of milk offers 8 grams of protein.
• Yogurt: One Cup yogurt has 11 grams of protein
• Cheese: Half a cup of cheese may provide 13 grams of proteins, while it varies with the type of cheese.
• Buttermilk: Up to 8 grams of proteins in a cup of buttermilk.

Plant Proteins

While non vegans can easily meet their protein requirements in a single serve, it is more difficult for vegans to organize their meals for right amount of protein intake. Below mentioned are plant foods that are rich in proteins.

• Whole grains: A one cup serving of some whole grains for example barley (3.5gm), brown rice (5gm), oats (25gm) and corn grain (15gm) should be smartly divided in your daily meals to ensure sufficient protein supply to your body. Whole grains are also rich in fiber which makes us feel satiated for longer time.
• Legumes: 18 grams of proteins are present in one cup of lentils/legumes. They are best plant based source for protein and also have high fiber, magnesium and iron content. Chick Peas, kidney beans and soya beans are high protein based choices for vegans.
• High Protein Nuts: Almonds, cashews, pistachios and Brazil nuts are not only rich in protein (4 to 9 grams protein per ounce serving) but take care of other important nutritional needs of your body.

Also Read: Protein Superfoods for Weight Loss

Animal Protein

It is far more easier for non-vegans to inculcate proteins in their diet. As most meats have all the essential amino acids, a single serve can meet your body’s requirements. It will also enhance muscle growth as it promotes healthy fats. Different type of meats will offer different subset of essential nutrients so plan your meals according to your fitness goals.

• Eggs: A normal sized egg has 6-7 grams of protein. Eggs are very rich source of proteins which can be consumed in a variety of ways.
• Chicken:  Chicken have 25 grams protein /3 oz. serve. Although skinless and boneless will offer higher benefits as it cuts down on calories intake per gram. Red meat is said to have higher iron, zinc and vitamins than white meat but also is packed with more fats. So if you are eating red meat, remember to pick lean slices.
• Steak: Steak has 23 grams protein/ 3 oz. If you are aiming at weight loss, choose this as it keeps you fuller for longer. It is a good source for iron and vitamin B12.
• Turkey: Turkey contains 24 grams/ 3 oz. protein content. A skinless turkey has lower fat content than dark turkey meat. An excellent source of vitamin B6, Potassium and Phosphorus.
• Sea Food: Sea food has surplus protein content with high percentage of essential omega 3 and 6 fatty acids. Seafood consumption improves your skin, hair as well as prevents the risk of heart diseases.
• Fish: Fish is a very healthy protein choice as it is rich with omega 3 fatty acids which promote your heart’s good health. Salmon, tuna provide 20 grams of protein /100 gram serving.
• Shrimps: With no carbohydrate content, shrimps are abundant source of protein, vitamin B3, vitamin D and selenium. For a 4 oz shrimp serving, 25 grams of protein is supplied.

Although proteins are responsible for muscle build up, but they should be taken as portion diets. Over consumption does not lead to extra muscle on your body, as is assumed by many people. Instead it becomes a burden for kidneys and gets stored as excessive fat in your body. So quality proteins in right quantity is the key to healthy body.