Protein is needed to support a wide variety of systems and processes in the body, including cellular repair, hormone support, and mineral/vitamin transport. Therefore, you must consume a sufficient amount daily.
The recommended daily allowance, or RDA, suggests 0.8 grams of protein per kilogram of bodyweight. However, this should be thought of as the minimal standard needed to maintain our health systems’ fundamental support.
Suppose you are an athlete or engaged in weight training. In that case, you will need more protein than this to help support the additional needs for repair and recovery.
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Serious athletes need more protein
If you are an endurance athlete, the International Society of Sports Nutrition (ISSN) suggests that you should consume anywhere from 1.0-1.6 grams of protein per kilogram while those involved in strength training are advised to get between 1.6-2.0 grams per kilogram.
Protein needs have many variables
Even still, optimal levels for individuals will vary greatly. Many different factors play in how much protein we should eat.
For example, some people may find that eating a diet high in protein keeps them feeling fuller and more energetic, while also aiding in appetite control. Therefore, they may eat protein both for muscle repair and weight-loss.
Others may find that their digestive system doesn’t with high protein levels and, even if they wanted to, they are unable to maintain higher levels of protein for extended periods of time.
Where to start
Therefore, a good suggestion is to start with 1.0 g of protein per kilogram of body weight to see how your body responds. As long as you are consuming this amount, you can be sure that you have enough to support your body’s systems.
You can then add protein from there and see what works for you. When you find an optimum amount, stick with it. There’s no best amount of protein, only what’s best for you!
- Should you take a protein shake in the morning or in the evening
- Is it good with a protein shake on empty stomach
- Should you take Amino Acids or Protein
FAQs about protein intake
Does it matter when I take protein?
Experts recommend that you should try to consume protein periodically throughout the day in 4-6 different instances of at least 25g of protein per time. In addition, you should always consume 25-30 grams of protein shortly after a training session to aid in repair and recovery.
Can I eat protein at night?
Night-time or pre-bedtime protein intake is a relatively new area of study in the sports science world with promising results. In short, yes, you can take protein as a snack before you go to sleep to encourage protein stimulus while you sleep.
What kind of protein should I take?
Whey protein is the most common form of protein on the market due to its high-quality amino acid profile and low cost. It is best used as a post-workout drink, due to the fast absorption rate.
What’s casein protein?
Casein protein is another high-quality protein that is derived from milk. It differs from whey in that it is absorbed slowly. This makes it a great option for a general protein as a snack or as a pre-bedtime source of protein.
User comments about the amount of protein in a day
The Importance of Protein Per Day
Protein per day is important as it helps in building muscles, building and toning the body, and improving endurance and stamina. In fact, you can see that protein per day does not only build muscle but also helps in preventing the aging process.
40g of protein a day
It is necessary to consume at least 40g of protein a day in order to maintain healthy and strong muscles. However, you need to choose the right kind of protein to take. If you have an active lifestyle and work out every day, you can get enough protein in your daily food. For example, if you eat lots of meat and fish, you can easily get enough protein from those foods.
Protein rich food include eggs, milk, beans, nuts and soy products. However, you should be careful when eating such food as they contain a high level of fat and cholesterol. As far as possible, you should consume less protein per day because your body would not have enough energy to support itself.
Important with enough protein
It is important to make your body consume enough protein and carbohydrates each day for proper growth and development. You can take supplements such as whey protein, but make sure you choose a supplement that has the right amount of protein for you to consume.
Protein supplements are available on the market as well, but you should be very careful when buying such food because there are many fake products. You should read the label carefully so that you will not have any problems in the future.
It is important to remember that you cannot take more protein than what your body requires at once. So you need to eat at least 20g of protein a day for proper growth and development.
