Protein Intake- How much Protein Should You Consume In a Day?
How much protein should you consume in a day?
The answer to this question can be a game changer for many people today, particularly as people begin to grow older. Thankfully, there is a lot of valuable information online that addresses the proper amounts for each individual, their age range, body make-up and other factors that apply.
Therefore, for those of you who are interested in learning how much protein that you should consume in a day, here’s a few things that you should know.
Why is protein Important?
First of all, everyone should know why the daily intake of protein is so vital to the body. With this knowledge, it is easy for people to go lacking in nutrients, especially when their bodies are ageing, and will need more protein to thrive well.
So, let’s see how to make the appropriate comparison. Actually, on a biological level, the proteins in the body can be compared to lego building blocks. And, their primary role is to create a strong make-up of the body’s organs, tendons, hormones and muscles.
Simply put, the proteins are essential for a well rounded functioning body, specifically when it comes to building strong muscles and controlling weight loss.
Therefore, when it comes to learning how much protein is really needed for the body to be strong and resilient, you need to know how much protein per day is required for that particular individual.
This is not a one size fit all protein solution.
Is more protein better?
Now that you know a little bit more about the importance of consuming protein on a day to day basis, you should also know why the right amounts of protein is essential to your health, too.
For instance, should you add more protein to your daily intake in any form that you can get it?
Since there are all kinds of different protein products on the market today, you may be tempted to buy protein shakes, protein bars, protein powders, mixed plant proteins, pea protein, whey protein, casein protein and lots of meat that contain protein.
In fact, maybe there is no limit to how much protein an individual can eat to avoid deficiencies in protein.
Or, is this a completely wrong way of thinking?
According to the cleveland clinic’s health site, like other foods that people eat daily, there is a limit on proteins, too. For instance, if you begin to consume too much protein in a day, you will be consuming too many calories to lose weight. And, there will be an unwanted domino effect that can affect your overall health.
Typically, when an individual eats too much protein, the body will have excess calories to burn off, and will also place an undue strain on their kidneys. This is because the excess amounts of protein can also lead to dehydration and the kidney will be negatively impacted by the consistent need getting rid of the excess water.
Does protein have any negative effects?
As mentioned above, when you add more protein to your diet, you need to make sure that you do not overload your body with too much protein. It is also important to note that there are side effects that you may encounter if you consistently go overboard.
Here are some of the negative side effects of eating too much protein regularly.
Signs of eating too much Protein
- person begins to show signs of irritability
- headaches gradually becomes more in intensity
- intestinal discomfort and indigestion
- unexplained exhaustion
Severe Risks of eating too much Protein
- liver and kidney injuries
- cardiovascular disease
- blood vessel disorders
- type 2 diabetes
- osteoporosis and osteopenia
How to get enough protein?
According to the latest information published on healthline.com, research shows that most
people are not consuming enough protein in their daily diets, and they may be at risk of these signs and symptoms referenced above. Therefore, one of the first questions that many people ask today is, how do they increase their protein?
Fortunately, there are many ways to bump up these amounts significantly.
Here are 14 simple ways to increase your protein intake.
- Eat Protein First
- Make Your Snacks Protein Packed - Snack on Cheese and Edamame
- Replace Cereals with Eggs
- Add Chopped Almonds to Salads and other dishes
- Eat Greek Yogurt
- Drink Protein Shakes for Breakfast
- Eat Protein with Every Meal
- Eat Large Chunks of Leaner Meats
- Add Peanut Butter to meal
- Snack on Cottage Cheese
- Eat Canned Fish
Protein intake-How much is enough?
The amount of protein that people consume will also vary from one individual to another. Therefore, you should avoid the one size fit all concept that many people suggest.
Instead, you should look into the required amounts of protein based on a number of different factors, including the activities that people participate in.
For instance, the required protein intake amounts are usually a lot higher for athletes and bodybuilders, particularly as you begin to compare these amounts to the average individual that gets minimal amounts of exercise in their daily routines.
Here’s some of the criteria that the RDA takes into consideration.
- Overall health
- activity levels
- overall health
- muscle mass
- whether they are pregnant or breastfeeding
Check how much protein you need daily:
The answers to questions like how much protein should you consume per day is not a one size fit all answer. In fact, there are many different factors taken into consideration when providing this information.
These factors will help with keeping the proper balance so that the individual does not consume too much or too little amounts of protein.
And, will help to maximize the benefits of protein to the body and reduce the negative health risks, too.