Protein is a core portion of the human diet and nutrition which is a must in your day-to-day meal plan. But not only it is necessary to consume protein but what matters more than this is how much protein intake you need and what food sources are the best way to get premium protein for your health.
Through this article, you will explore the main points about protein intake and what is the role of protein in the human body, most significantly its health benefits for you.
Introduction of Protein
Protein is one of the essential macros which is necessary for the human diet for proper growth and maintenance.
Mostly, protein is referred to as the main building block of the human body as they are used to build muscles, tendons, skin, and organs and with that, it is also the core part of significant bodily substances which are enzymes, neurotransmitters, hormones, and various molecules of every cell.
What are the Bodily Factors that Determine Your Protein Intake?
Before knowing about how much protein a person needs per day, you should have a little of understanding various body aspects through which you determine your protein intake.
Here are the main factors that altogether determine your daily protein intake:
Your gender is an important factor for protein intake as male and female protein requirements are different.
The physical factors of your body involve your weight, height, and age as they determine how much protein intake is enough for your body.
Then a very significant factor, is how active you are meaning do you have a sedentary routine, a light active routine, or a high active routine as if you have performed intensive work out on daily basis, then your body needs more protein.
Lean body mass is also a term that is included while calculating your protein intake.
How Much Protein a Person Needed Per Day?
There is no fixed amount of protein that every individual should consume daily as all person's protein needs vary from others depending upon different factors such as weight, height, BMI, BMR, and gender.
So, to calculate that amount the protein intake of a particular person, the dietary reference intake organization has concluded that a sedentary adult needs 0.8 grams of protein multiple with the bodyweight of an individual.
The estimated protein intake is about 56 grams of protein per day for an average man, and about 46 grams of protein for an average woman.
This is the standard calculation method through which you can calculate the protein need of a specific person as it will provide you with the exact amount that your body requires according to your physical bodily aspects.
The Best Nutritional Food Sources of Protein
Now before jumping into the food sources of protein, you first understand what type of food you are going to choose for the meal plan meaning that are you selecting organic or processed protein sources for you.
Hence, you should choose 100 % grass-fed, organic, natural, and wild-caught protein sources for your diet plan.
Following are the healthiest food sources of protein that you include in your meal plan:
- White-fleshed fish and other seafood
- Low-fat dairy products
- Nuts and seeds
- Guava fruit
- Peanut or almond butter
- Beef, red meat, and chicken
- Beans, peas, and lentils, low-fat cottage cheese
- Protein shakes
The Final Takeaway
The amount of protein intake that you need per day is calculated by 0.8 grams of protein per kilogram of your body weight and you will get your protein requirement which is according to your body factors and needs and when you consume this calculated amount of protein, you will get the most benefited from it.