Today, Saturday, March 23, 2019

What's the Latest Word - How Much Protein Should We Eat?

What's the Latest Word - How Much Protein Should We Eat?


We are not just human beings, we are also "human becomings." Each of us is getting older every single day and frankly that is just the second worst thing that could happen to any of us. As people grow older, their physiology and metabolism also change. These changes can make a big impact on the nutritional needs of the person.


The amount of protein we need depends on our body weight and the percentage of fat we have. Furthermore, protein intake also depends on the amount of caloric intake which encompasses our diet. For example, if you are a bodybuilder or work out aerobically, you should consume a large amount of protein every day because you need it to support your muscle growth during your workouts.


However, there are a lot of us who are unaware of the fact that taking in too much protein can cause some harm to our body, like disruption of the digestive system, appetite loss, or even aversion to other types of high-protein foods. Furthermore, it can also potentially lead to kidney damage and dehydration. So, if you are going to take in a lot of protein, then you must also consume a lot of water too. Intake of protein should always be compatible with the proper hydration. Having an excess of protein in your body is just as harmful and dangerous as not getting a sufficient amount of it. If and when you start increasing your protein intake, you should also increase your calorie intake and develop a more intense exercise program along with it as well.


Every day, our body needs protein in order to build and repair our muscles and other important body tissues. Proteins allow our body to build and create hormones required for optimum health. Furthermore, it also creates the enzymes that are required for the digestive and metabolic processes of our body. So, if you do not take enough protein every day, your body may break down your muscles to find its needed energy. Your body will tell you that you are not getting enough protein if you begin to experience cravings for meats, carbohydrates, or other high-protein foods. Furthermore, if you begin to lose weight or cannot gain weight, then fatigue or emotional/mental instability may arise as a problem to be dealt with immediately.


So, how much protein should you eat if you are working out or exercising? If you are doing some aerobic exercises or have begun weight lifting, or if you are just trying to build up your muscles, then you probably need a much higher amount of protein intake to be able to support the growth of your muscles. It is recommended that for 1 pound of lean body mass, the protein intake should be 1 gram. For example, if you weigh 150 pounds and have a body fat of 10%, then your body requires 135 grams of protein every day. Keep in mind,that this only applies to those people who are very active and are working out at least three days a week. In this case, someone is intent on trying to build their lean body muscle mass. But, if you are not as active as this type of person, then trying to take in that amount of protein can possibly make you gain weight. This also could potentially result in the onset of certain other harmful health issues as well.


The U.S. Department of Agriculture, Database for Standard Reference is the major source of food composition data in the United States and provides the foundation for most nutritional public and private databases. One of their recent studies, which was updated on 9/28/09 shows that a protein rich diet allows one to lose weight with a much higher percentage of body fat, particularly with the addition of moderate exercise.

With a high carbohydrate diet, on the other hand, 25 to 30% of the resultant weight lost is muscle. Muscle maintenance is an important consideration during weight loss as it is essential for the burning of calories.


The USDA report specified above contains nutrient data for 6,839 food items, for up to 128 food components. It identifies foods that are major contributors of all nutrients.

Vegetable and animal protein have probably just about the same affects on your body's overall nutrition. Only the protein package is likely to make a difference. For example, a broiled 6 ounce Porterhouse steak is really a great protein source of approximately 38 grams. However, it also contains 44 grams of fat, and 16 grams of that fat is saturated fat. That is almost 75 percent of the saturated fat recommended for our daily intake. A similar amount of salmon can give you protein of 34 grams and 18 grams of fat whereas only 4 of these grams are saturated fat. In contrast to the two above mentioned food sources, a cup of lentils has 18 grams of protein yet has just approximately 1 lone gram of fat. The main idea is to choose foods that are rich in protein, while paying attention to the amount of other nutrients or fats that come along bundled with it. For an excellent selection of vegetable protein, you can eat beans, whole grains, and nuts because they also offer vitamins, minerals, and healthy fibers. The best animal or non-vegetable protein would probably come from poultry and fish. If you love red meats, and can't do without them, then you should choose the leanest cuts, keep your intake to moderate sizes, and take it only occasionally as part of your diet.


Today, there are also many protein supplements that are very available in the marketplace. They come in several assorted packages, such as powders, bars, and shakes. Choosing the best protein supplement can help your body to gain the protein it needs. Keep in mind that your chosen protein supplement should have several variations of protein present in it and not contain only whey protein. Furthermore, insure that this supplement contains the enzyme that is needed for good digestion of protein so that you can achieve the maximum healthy benefits in taking your chosen supplements.

If you need more information on how much protein you should eat, what types of protein, and how to balance your protein intake with your exercising, then consult the USDA Database mentioned above or you can always ask your doctor or nutritionist for their advice.

(Source, U.S. Department of Agriculture National Nutrient Database, Release 17, For Standard Reference, (SR 17),Last Modified 9/28/09

(USDA National Nutrient Database/Nutrient )

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