Protein Intake — How Much Protein Should You Eat per Day?

The majority of foods include protein, at least in modest amounts. Contrary to popular belief, it is necessary for the synthesis and maintenance of practically every type of cell in our body in addition to being needed to develop muscle tissue. We cannot survive without protein.

All proteins are composed of lengthy, curled-up strings of molecules known as amino acids, and there are innumerable forms of protein, each with its unique purpose. To create various forms of protein, these amino acids combine in a variety of combinations, shapes, and degrees of complexity.

Some types of amino acids can be produced by our bodies, but nine of them are necessary and must be obtained through diet ,which are:

• Isoleucine
• Leucine 
• Valine 
• Histidine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan

What Process Takes Place When We Consume Protein?

Our digestive system breaks down protein when we eat it. In our mouths, where saliva and the act of chewing, or mastication, start to break down the meal, the process starts. Complex proteins are broken down into chains of amino acids (di- and tri-peptides) in the stomach and small intestine by enzymes and digestive acids. These amino acid chains are then absorbed in the small intestine. A further breakdown of amino acid chains into free amino acid molecules occurs in the liver.

This is significant information because it shows that the best way to ensure that your diet has a complete spectrum of amino acids is to eat a variety of different proteins.

What Functions Do Proteins Have in the Body?

These amino acid molecules are circulated throughout the body for usage after being absorbed into the bloodstream. In order to synthesize the following compounds, our cells combine particular amino acids to produce proteins:

• Skeletal and connective tissues, 
• Skin and muscle tissue
• Enzymes for Neurotransmitters
• Immunity boosting substances

For our bodies to be able to generate and repair all of these vital cell types whenever necessary, it's critical that we maintain an adequate supply of amino acids in our circulation.

How Much Protein To Consume Per Day?

For a sedentary adult, the usual recommendation for daily minimum protein consumption is 0.8g of protein per kilogram of body weight. Even though it wouldn't give an adequate amount, this amount of protein would be just enough to prevent malnutrition.

There is very little chance that an adult will ever need to ingest more than 2.2 grams of protein per kilogram of body weight each day. Elite athletes may be able to consume 3 grams of protein per kilogram of body weight per day without experiencing any harmful side effects, but it is possible to consume too much protein. Overconsuming protein won't likely have any long-term repercussions other than mild digestive discomfort and very unpleasant farts, but it could cause cardiovascular disease, liver and kidney damage, convulsions, and seizures in the short term.

However, it would take consuming large amounts of protein over an extended period of time to feel any negative consequences, and in my experience, most typical individuals find it very challenging to fulfill their own protein targets, let alone consume excessive amounts of it.

Depending on our age, health status, level and type of daily activity, training/nutrition goals, stress, and more, every one of us has different protein needs.

Because of this, it would be hard for us to provide you with any more individualized advice. Working with a specialist is highly advised because they can precisely determine your dietary requirements and help you adjust your diet for the better over time.

High-Protein Food Sources

While most meals have some protein, meat products are the only ones that supply a "complete" protein since they contain all 9 essential amino acids. While most foods do contain some protein, some sources have more than others. The essential amino acids are not all found in plant sources, but you can combine a few different plant sources to include all of them in your diet.

Following are some examples of foods with high protein content 

• Lean beef, pork, chicken, turkey
• Nuts and Dry-Fruits
• Cottage cheese and Greek yogurt
• Whey and Casein powder
• Legumes & beans
• Tofu and Paneer

Dietary proteins are a crucial component. And ever since ancient times, when people lived incredibly active lives, getting enough protein has never been a problem. Proteins have long been present in most diets. Bananas, cow milk, almonds, banana blossoms, yogurt, fruits, vegetables, chickpeas, and beans all fall within this category. Many cuisines are incredibly high in protein! Consequently, don't worry about the statistics and eat the correct things when you're hungry.

Laumière's gourmet food baskets are a great option for anyone attempting to eat properly because they feature a variety of nuts and seeds that are rich in protein and are created from hand-picked all-natural goods that are blended to provide tasty and healthy snacks without any added sugar. These gourmet gift baskets are filled with delicious treats that are high in proteins and other pleasures.

Therefore, to have a truly distinctive snacking experience, get a basket for yourself or send one as a gift to someone special.

References

• https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
• Thomas, DT, et al. (2016) American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3),543–568.
• Mamerow, MM., Mettler, JA., English, KL., Layman, DK., Paddon-Jones, D (2011) Protein distribution needs for optimal meal response. The FASEB Journal, 25(1)
• Franz, MJ., Wheeler, ML. (2003) Nutrition therapy for diabetic nephropathy. Current Diabetes Reports 3(5),412-417
• Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Peacock, C. (2016) The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition 13(3),1-7