TUESDAY TASTER - How Much Protein Should You Eat Per Day: There are vastly different opinions on how much protein we actually need. Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: - 56 grams per day for the average sedentary man. - 46 grams per day for the average sedentary woman. Although this meager amount may be enough to prevent downright deficiency, studies show that it is far from sufficient to ensure optimal health and body composition. It turns out that the right amount of protein for any one individual depends on many factors… including activity levels, age, muscle mass, physique goals and current state of health. It is well documented that a higher protein intake helps build muscle and strength. Also, people who want to hold on to muscle that they’ve already built may need to increase their protein intake when losing body fat, because a high protein intake can help prevent the muscle loss that usually occurs when dieting. When it comes to muscle mass, the studies are usually not looking at percentage of calories, but daily grams of protein per unit of body weight (kilograms or pounds). Although it’s hard to give exact figures because of conflicting results in studies, 0.8-1 grams (give or take) per kilogram of body weight seems to be a reasonable estimate. If you’re carrying a lot of body fat, then it is a good idea to use either your lean mass or your goal weight, instead of total body weight, because it’s mostly your lean mass that determines the amount of protein you need. #tuesdaytaster authoritynutrition/how-much-protein-per-day/
Posted on: Tue, 09 Dec 2014 19:00:01 +0000
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