This image represents foods containing protein and How much protein you need to eat every day?

Proteins are macronutrients and plays essential role in everything, from cell growth and repair, building strong immune system, muscle building, bone health and more. Proteins are primary components of skeletal muscle. About 40% of body weight of a healthy adult weighing about 70 kilograms is muscle, which is made up of 20% muscle protein. Remember, protein is essential for everyone, not just bodybuilders or athletes. 

How much protein you need to eat every day?

The Recommended Dietary Allowance (RDA) for protein is 0.8 to 1 gram of protein per kilogram of body weight. This amount is what you need to prevent muscle loss.

However, protein needs can vary depending on factors like age, sex, body composition and activity level.  Athletes or bodybuilders need more protein for muscle growth and repair, i.e. between 2.3 and 3.1 gram/kilogram/day.

Does it matter if you spread out your protein intake?

 25 to 35 grams of protein per meal is the maximum amount our bodies can use at one time for muscle building and repair. So, dieticians recommend the “30-30-30” rule for our daily intake, 30g at breakfast, 30g at lunch and 30g at dinner.

Protein timing can be different depending on your fitness goals. For those focused on weight loss, eating a high protein diet can help raise your metabolism and reduce your appetite. Consuming protein- rich snacks between meals is ideal for fat loss. It helps control your appetite and reduce calorie intake.

 For fitness enthusiastic and who are engaged in intense workouts, perfect time for consuming protein is up to 2 hours after your workout. This timeframe is known as the anabolic window.

This image represents Does it matter if you spread out your protein intake?
This image represents Sources Of Protein

Sources Of Protein :

  • Animal sources :
    1) Lean meat like chicken, turkey, beef and pork.
    2) Fish like salmon, tuna
    3) Seafood, including crab, lobster, oysters and  mussels
    4) Dairy products like milk, yoghurt and cheese.
  • Plant-based sources :
    1) Legumes like beans, peas and lentils
    2) Soy products like tofu
    3) Nuts and seeds like almonds, walnuts, hazelnuts, cashews,       pumpkin seeds, sesame seeds, and sunflower seeds
  • Eggs
  • Fruits like avocados, guavas, blackberries contains little bit of protein.

 Also read, https://www.healthline.com/nutrition/14-ways-to-increase-protein-intake#tips-to-increase-protein, to help you easily  get more protein in your diet.

“Empowering healthier choices, one bite at a time. Fuel your potential with the right nutrition.”

About

Hi there, I am Dr. Shraddha Mundhada, a dentist by profession. Learning how food could impact my energy, mood, and overall wellness inspired me to help others discover the same transformation.

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