How Much Protein Do I Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people who want to lead a healthy lifestyle. Protein is a very important part of our diet and can benefit us greatly if we get the right amounts.

What is protein?Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all our cells and most fluids in our bodies.

Also many of our body’s important chemicals such as hormones, enzymes and neurotransmitters and even our DNA, are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to replace it daily.

Proteins are made up of smaller units called amino acids. Our bodies cannot produce nine of the amino acids, so it is essential to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products all have amino acids, and many plants have some of them. Proteins from corn, grains, beans and vegetables tend to be of lower quality. That is why vegetarians or vegans need to get their protein from a variety of sources.

How much protein do we need?
The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8 or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, someone weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92grams.

Is it ok to eat more protein than recommended? In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.
In conclusion, protein is an essential part of your diet and consuming the right amounts can help increase energy, weight loss and possibly osteoporosis. Come find out more about eating healthy at my next Transition overviews: August 23rd, at 7pm at River Valley Church and August 31st at Liberty Christian Church. Please RSVP.