There is so much hype when it comes to protein. Whether it’s powder, meat strips, or trail mix, our bodies need it, but how much do we actually need to be healthy?
There are many factors that determine how much protein a person should consume each day. Research on protein intake varies from study to study and is not yet definitive.
Why do we need protein?
Protein is essential for body health. Our bodies contain more than 10,000 proteins and are present in every part of the body. UCLA Health.
according to better health, Proteins are made up of amino acids. The human body produces its own 11 amino acids. The other 9 amino acids that our bodies need to function are called “essential amino acids,” which we get from eating protein-rich foods. All 20 amino acids are required for our bodies to function properly.
“Your body uses them to make new proteins, such as muscle and bone, and other compounds, such as enzymes and hormones. They can also be used as a source of energy,” says BetterHealth. Masu.
How much protein should I consume per day?
That’s a controversial question.
The US-recommended dietary allowance (RDA) for protein intake per day is “0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.” harvard health. However, this amount is not convincing for many medical professionals.
our world in data Researchers found that in 2019 the United States produced about 48.51 million tons of meat each year, and on average every American consumes about 300 pounds of meat each year, which is clearly the RDA’s best fit. more than the amount recommended for good health.
Too much good stuff can be bad for you, and protein is no exception.
But Jose Antonio, a health and human performance researcher at Nova Southeastern University, said: Atlantic RDA’s recommendations are not sufficient.
“An RDA of 0.8 grams per kilogram is ‘nothing, literally nothing,'” Antonio said. “Most of my friends eat it for breakfast,” he told The Atlantic. Highly active people should eat at least 2.2 grams per kilogram and increase their intake accordingly. said.
In Antonio’s opinion, “People will be healthier, more energetic and suffer less from chronic diseases. They will build muscle more efficiently and recover from training faster.” In his view, there is no hard and fast limit to how much protein people should strive to consume,” the Atlantic said.
However, not all healthcare professionals share the same opinion.
As for protein powders and supplements made from animal foods such as casein and whey, or from plants such as soybeans and rice, scientists say these products are somewhat new inventions and there isn’t much information about side effects yet. I warn you.
“This is an experiment,” said Dr. John E. Swartzberg, editor-in-chief of UC Berkeley Health & Wellness Publications. new york times. “Nobody can tell you the long-term effects, and that’s what worries me as a doctor. No one knows how it will affect people’s bodies in 10, 15 years. I don’t understand.”
according to Mayo Clinic Medical System“10% to 35% of your calories should come from protein.
What foods are high in protein?
Many protein-rich foods are natural and recommended by medical professionals.according to health lineThese foods will help you maintain a healthy lifestyle and avoid feeling hungry.
- seafood
- white chicken
- egg
- Quinoa
- beans
- greek yogurt
- almonds/peanuts
