How much protein do you really need every day?
A healthy diet is particularly important for your wellbeing, but you need to know the quantities of each macronutrient you should consume to maintain a balanced diet, especially when it comes to the most important macronutrient for active individuals, protein.
Holmes Place nutritionists explain how much quantity of this valuable macronutrient, protein, is necessary to consume daily.
What makes protein so important?
Protein is the essential component for the smooth functioning of the body, as it is used to strengthen muscles, support the immune system, hair, and skin. Additionally, protein is essential after exercise, as it is used to repair damaged muscle fibers.
Low protein intake can lead to muscle loss and weakness in hair and nails or immunity problems. The body can use 15-25 grams of protein per meal for muscle building, while the rest is used as fuel or stored as fat.
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How much protein do you need per day?
The minimum amount required for the body to function properly is 0.36 grams of protein per kilogram of your weight. For example, this corresponds to approximately 46 grams of protein per day for the average woman. However, many people need much more than this. In general, the more active you are, the more protein you need, while your gender and age also play an important role.
Of course, if you train intensively, the ideal amount of protein per day for muscle building and maintenance is about 0.75 grams of protein per kilogram of body weight. The absolute minimum, if you are not active or if you are slightly active, should be about 0.5 grams of protein per kilogram of healthy body weight.
Holmes Place Cafe suggests!
- Protein Meal: Turkey burgers with baby oven potatoes
- Chicken With Quinoa: Chicken breast fillet, quinoa, zucchini, baby spinach, mustard-honey vinaigrette, curry.