How much protein do you need? It’s not exactly a million dollar question, but it is one that you’ve definitely pondered. Especially. If you’re gearing yourself towards a healthy lifestyle – eating a healthier diet, working out a lot, or if you are a vegetarian. While there is a mathematical formula for figure out how much protein you should be consuming. There are other primary factors that you need to keep in mind to help guide you in determining how much protein you should be consuming.
Proteins are the building blocks of the human body. Everything from our hair, skin, nails and our internal organs all rely on proteins for growth and reconstruction. Proteins themselves are made of amino acids. There are 20 amino acids that the human body needs for its survival. 12 of these can be produced by our bodies while the remaining 8 – known as essential amino acids – have to come from the food that we eat. It is important to keep in mind that the body needs both types of amino acids to be present in our system to produce the 12, “non-essential” amino acids. What this means for you is that any drastic changes in your diet can seriously, and adversely, impact primordial functions in the body as certain amino acids will not produce.
Healthy Protein Diets
The easiest way to get all 20 amino acids is to eat animal products. That means eating fish, chicken, beef, eggs, milk, or cheese. Other types of foods like legumes, grains, fruits, and nuts don’t have all 20 amino acids but, if you eat the right combination of these foods, you will be able to get all that you need. That is of particular importance for strict vegetarians or vegans who don’t eat any animal products like eggs.
Following the list below, simply select foods from one or more of the columns to get all the amino acids from protein diets you need daily.
Best Healthy Protein Foods
|Lentils||Almonds||Whole grain bread||Broccoli|
How Much Protein Do You Need on a Regular Basis?
If you’re looking for a mathematical formula to tell you how much protein do you need from protein diets, then you can follow this one:
(Weight (in lbs) / 2.2) x (0.8 –> 1.8) = Proteins in grams per day
It is important to pay attention to the last part of the equation: less active or completely sedentary people should use 0.8. The more active you are, the higher the number you can use – even up to a maximum of 1.8.
Remember if you eat animal products then you are most likely getting sufficient protein. If you’re a vegetarian, on the other hand, then make sure you combine foods from the various food groups to guarantee that you’re getting all the Protein from protein diets. Although it is often said that protein is necessary to build muscle unless you’re a professional bodybuilder, you don’t need to worry about increasing your protein diets intake. When you exercise a few times a week, your body can build the muscle with regular consumption of protein diets.