The amount of protein a body need is different for each person. It is obvious that someone who wants to grow muscle has a higher protein requirement than someone who doesn’t. But there are also many other factors that influence the amount of protein the body needs. What are the consequences of consuming too much or too little protein? And who has a higher protein requirement? Read this article to find out!
How many grams of protein per day?
The average protein needs of both women and men is 0.8 grams per kilo (2.2 lbs) of body weight. For example, a person weighing 70 kilos (154 lbs) should eat at least 56 grams of protein per day.
Individuals with a higher protein requirements
How much protein someone needs, depends on their age. A baby from 0 to 2 months has a need of 1.8 grams of protein per 2.2 pounds of body weight per day. A baby of 3 to 5 months has a need 1.6 grams of protein per 2.2 pounds of body weight and a baby of 6 to 11 months has a need 1.4 grams of protein per 2.2 pounds of body weight. Children from 1 to 13 have a slightly increased need of 0.9 grams of protein per 2.2 pounds of body weight per day. In addition, pregnant women have a slightly higher requirement of 0.9 grams. Women who breastfeed have a protein requirement of 1 gram of protein per 2.2 pounds of body weight per day.
A higher need because of your lifestyle
Your lifestyle can also be reason for a higher protein requirement. Due to the fact that protein from vegetables contain less useful amino acids for the body, it is important that people with a vegan or vegetarian diet consume more protein. They should eat up to more than 25% more protein than other people. That equates to 1 gram per 2.2 pounds of body weight per day.
In severe conditions such as burned skin, the protein requirement of the body increased significantly. This is also the case when you are recovering from surgery. When your body is recovering from something it is wise to eat enough protein.
Also athletes have higher protein requirements. Their body has higher calorie needs. Because they eat more calories they will also automatically eat more protein. Endurance athletes need about 1.3 grams of protein per 2.2 pounds of body weight per day. Strength athletes even need 1.8 grams of protein per 2.2 pounds of body weight per day.
Too little protein
A lack of protein will lead to the loss of muscle tissue. During growth, a lack of protein is the cause of severe protein deficiency diseases.
Too much protein
It has not been scientifically shown that too much protein is harmful to humans.
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