Many people, over the years, have asked the question, ” How much protein should I consume?” The easy answer is 1/2 your bodyweight. For example, if you weigh 200 lbs, you should take in about 100g per day. Now this doesn’t answer the question, what type of protein? Nor good sorces of protein.
Before answering those questions one needs to know why you need protein?
Proteins are made of amino acids that allows the body to build muscle, maintain and repair tissues such as skin and internal organs.
Good sources of protein are meat, eggs, seafood, cheese, and other foods from animal sources. Aminos are found in all types of food, but, animal protein is the only source that provides the 9 essential aminos. The liver produces 80% of the amino acids needed by the body from these essential aminos. But, the essentials must come from the diet.
When choosing your animal protein ALWAYS choose organic or free range.
For those that are vegetarians complete sources of proteins are beans and brown rice, and fermented soy products, such as: tofu, tempha or natto. Unfermented soy products can create nutritional defficienies.
Additional allowances of protein are needed for strength and recreational athletes looking to increase skeletal muscle tissue. Recent studies have shown that 1.0-1.4 g of protein per kilogram of bodyweight per day will suffice. An interesting fact about endurance athletes is that their need for protein is slightly higher, up to 1.5g of protein per kilogram of bodyweight. This is due to the skeletal muscle breakdown of their sport. Both extra protein and muscle building exercises can help maintain muscle and decrease this problem.
Remember, train strong and prepare properly.
By Krista Kurvits