Did you know that men actually need more protein than women? You didn’t? Well, neither did I! Learn all about protein (that essential nutrient for muscle energy and health), including how much you need for yourself, how easy (or hard) it is to acquire a daily dose of proper protein, and how protein is truly healthy for you!
Men need more protein than women do, generally because men have more muscle mass. A basic rule for protein needs for men is around 56 grams of protein daily, whereas women need an average of 46 grams of protein daily. However, age, weight, and physical activity levels do play a role in how much protein an individual actually needs. A very active male or female likely needs more protein in their diets (for that muscle fuel) than a sedentary person. On average, though, about 10% to 35% of your calories ingested daily should come from a protein source (fish, chicken, eggs, cheese, etc).
Want to know how much protein YOU need in your diet? For specific dietary protein needs, remember this basic rule: for every 20 pounds you weigh, you need 8 grams of protein. If you weight 100 pounds, then 40 grams of protein should take care of your energy needs nicely. And protein is super easy to get in your daily diet- a single serving of Western Family lowfat yogurt has 7 grams of protein in it (I’m eating some right now), or 14% of your daily needs. 2 tablespoons of peanut butter will put you at 8 grams, and a single large egg is almost 7 grams. 1 ounce of chicken will give you 7 grams of protein as well. Protein isn’t too hard to come by, even your vegetables (like spinach) will give you a decent protein boost.
Did you know that protein actually takes up about 15% of your total body weight? Protein is a super essential nutrient for a lot of different reasons: protein helps build the cells in your body, aids in breaking down toxins, moves molecules in your body from one area to another, and rebuilds and strengthens your muscle tissue. And don’t forget the energy boost from protein as well- protein keeps your muscles and bones in tiptop shape, so you can be at your active best!
A diet high in protein has been linked to weight loss, mainly because a diet high in protein is a diet that is full of energy. Protein-laden foods (keep on the lean side when it comes to meat) take longer to digest and keep a person fuller, longer, and allow a person more energy to work out as well. Bodies use more calories to digest protein than they do digesting carbohydrates anyhow, and protein keeps the body feeling less hungry by keeping sugar levels steadier all day long. Be careful of too much protein, however. Foods high in protein are typically higher in saturated fat and calories than other foods.
If you can get protein from dairy or via meat, then you’re in better shape than those who prefer vegetable-based proteins. Animal-based protein tends to contain all the amino acids the body needs to build up proteins (the body needs all 9 of them) than say, beans or tofu, or even spinach. Combining low-fat milk into your protein needs can help you get all the essential amino acids you need, making your protein intake a ‘complete’ one rather than an ‘incomplete’ one.
The body cannot store protein the way it can store carbs and fats in the body, which means that the body needs protein every single day. Even a protein supplement can be beneficial (in plant and animal-based forms) to help reach a protein balance daily. Since protein is needed to keep the body moving, it’s important to make sure you are getting enough protein every single day. Remember, for every 20 pounds you weigh, you need 8 grams of protein to help keep you in the best health all over.
Source:
http://www.webmd.com/fitness-exercise/rm-quiz-protein-myths-facts?ecd=wnl_day_082211