What Should My Protein Intake Be Each Day?
Protein is one of the most important nutrients inside the human body, since this nutrient is used for a plethora of biological and chemical functions. If we do not get enough protein every day, our body and our general health may suffer. Therefore, it is important to know how much protein you need. Read on to learn about your daily recommended protein intake and how you can make sure you get all the protein needed for a long and happy life.
What Is the Daily Protein Intake for a Sedentary Person?
Men and women living a sedentary lifestyle will need less protein than those who exercise on a regular basis. The dietary reference intake for protein is 0.8 grams of protein per kilogram of body weight. Therefore, the average man will need a protein intake of 56 grams a day and the average woman 46 grams per day. However, this amount may vary according to your weight, so it is important to make this calculation for yourself.
Please note that this calculation does not apply to everyone, because there are certain factors that may influence your optimal protein intake; this includes, but is not limited to: age, activity level, muscle mass, training goals and your current health. Therefore, it may be wise to contact a nutritionist or personal trainer if you believe your active lifestyle and daily protein intake are not balanced.
Why Is Protein So Important?
Proteins can be called the building blocks of the human body, since they are used to make important structures such as muscles, tendons, organs and even skin. Protein are also used in various processes inside the human body; this includes the creation of enzymes, hormones and neurotransmitters. Therefore, a lack of protein in your diet could have serious consequences.
What Denominators Can Influence Optimal Protein Intake?
Even though there are many denominators that may increase your optimal protein intake, for example muscle mass and training goals, the main denominator that could influence your optimal protein intake is your level of physical activity. For example, if you have a job that requires you to walk or run a lot, you may need a minimum of 1.2 grams per kilogram of bodyweight, opposed to the 0.8 grams per kilogram for people living a sedentary lifestyle.
Age also has an impact on your daily protein intake though, since the older you get, the more protein per kilogram of bodyweight you will need. Generally, elderly people need protein that is 50% higher than the DRI (dietary recommended intake). Hence why you will see many protein-rich foods in care homes.
Does Protein Provide Extra Fitness-Related Benefits?
Studies indicated that adding protein to your diet can be important for weight loss, because protein could help you reduce your calorie-intake. Research showed that eating more protein boosts your metabolism, meaning that you can burn more calories. In addition to that, protein also reduces your appetite, more specifically by making you feel fuller after a meal.
To put it in numbers, if 25-30% of your calories during a meal is protein, you could boost your metabolism with an extra 80 to 100 calories per day compared to low-protein meals. Of course, protein makes you feel fuller than other nutrients inside foods, such as carbohydrates and fat, which means you are less likely to binge during the rest of the day.
Of course, protein consumption is not only advised for those aiming to lose weight, because protein can help you to gain muscle and strength as well. Protein is a major building block for muscle tissue, so without the right amount of protein in your diet, your muscles could get broken down.
To gain muscle, athletes need to consume more protein than is being used by the body; this is often referred to as a positive nitrogen balance in the fitness world, since protein contains high levels of nitrogen. Therefore, athletes focussed on muscle gain will also need higher levels of protein.
Naturally, protein is also important for muscle maintenance, especially if you want to maintain your muscle mass but lose fat at the same time. High levels of protein will prevent muscle breakdown when you reduce your calorie intake for the day, so the use of protein finds applications with almost every athlete out there.
How Can I Add More Protein to My Diet?
People who live an active lifestyle will undoubtedly need more protein in their diet. However, not everyone has the time to make those protein-rich meals, or a calorie-controlled diet may be stopping you from consuming the protein you need. In any of these cases, a protein powder supplement from our range of Australian online supplements may provide the solution.
Whey protein from our Australian online supplements range is probably the most popular supplement, since this versatile protein powder is not only useful to keep your protein levels balanced, but also to reach your intended fitness goals. Therefore, be sure to grab a whey protein from our Australian supplements range if you believe your physical fitness could benefit.
Of course, not everyone can take advantage of whey protein inside our range of Australian online supplements, because some athletes suffer from lactose intolerance. Some athletes may also find it difficult to digest diary-based protein powders inside our range of Australian online supplements as well, which is why we have added vegetable-based protein supplement such as pea protein powder.
A pea protein powder from our range of Australian online supplements does not contain lactose and is gluten-free; this means that pea protein powder can be the advised choice for athletes suffering from lactose intolerance or a gluten allergy. However, pea protein powder is not only suitable for them, since it is also an option for vegans who need to get more protein in their diet.
Still, whether you choose a pea protein powder or whey protein, protein powders will always enable you to get your protein balance right. However, when you are unsure about your correct protein balance, be sure to contact a health professional for more information.
|Data based on vanilla flavour||ND Naturals WPC||Rice Protein Isolate||Pea Protein Isolate||Soy Protein Isolate||ND Natural WPI|
|Protein per serve (g)||23||23.6||24.1||25.4||26.2|
|Type of protein/s||Whey||Vegetable||Vegetable||Vegetable||Whey|
|Carbs per serve (g)||4.2||4.8||2.5||1.8||2.2|
|Fat total per serve (g)||1.3||0.6||2.0||0.4||0.6|
|Sugars per serve (g)||3.4||0.6||0.6||1.0||1.6|
|Serving Size (g)||Stevia||Stevia||Stevia||Stevia||Stevia|
|Serves per kilo||Choc, Vanilla||Choc, Vanilla, Natural||Choc, Vanilla, Natural||Choc, Vanilla, Natural||Choc, Vanilla|
|Additional Premium Ingredients||30||30||30||30||30|
|Flavours||All natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||All natural flavours and sweetener|