Protein, the building block of life, is crucial for the body's repair, growth, and maintenance. But how much protein do we really need? Let's dive into understanding the right amount for optimal health.
Role of Protein in the Body
Proteins are fundamental components of all living cells. Every cell in the human body contains protein. It is the building block of bones, muscles, cartilage, skin, and blood and is crucial for various body functions.
- Builds and repairs tissues and muscles
- Strengthens the immune system
- Increases satiety and aids in weight management
- Enhances energy levels
- Maintains hair, skin and nail health
- Maintains production of enzymes and hormones
Daily Protein Requirements
The Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for adults. However, this is a general guideline, and individual needs may vary based on factors like age, sex, physical activity, and overall health.
How much do you need?
How much protein you need depends on a few factors.
For an inactive lifestyle: Minimum requirement as per RDA is 0.8g/kg of bodyweight but it can also go up to 1g/kg of body weight.
For an active lifestyle: If you’re working out regularly, I recommend up to 1.6g/kg of bodyweight.
For pregnant and lactating women: RDA is 1.4g/kg of bodyweight
For bodybuilding: 2.2g/ kg of bodyweight
For infants: RDA is 1.6g/kg of body weight for ages 0-6 months. For 6-12 months its 1.69g/kg
Protein sources
I usually recommend getting protein from various sources throughout the day. If you’re unable to reach your daily protein goal through a normal diet, try supplementing with Näck Whey Protein. If you prefer a vegan option, go for Näck Plant Protein Powder which is 100% vegan - it has a complete Essential Amino Acids profile, something many vegan proteins lack.
