Protein being the building blocks of the body are a chain of smaller amino acids that form different shapes and without them, our health as well as our body composition gravely suffer. There are huge differences of opinions as to the intake of proteins needed by our body but the Dietary Reference Intake, or the DRI as commonly known suggests 0.8g of Protein per Kg of your body weight and alternatively 0.36g of Protein per Pound of your body weight.
However, that is only the minimum amount of Protein needed by the body to not fall deficient of it, protein needs in every body over and above the minimum needs are very different depending on a few factors such as your level of activity, your age, your muscle mass, your current health state and of course your physique goals. Let’s have a look at how much Protein is needed for different scenarios and different people.
You might not know this, but Protein helps in weight loss and additionally helps in not gaining it back because it very substantially improves the metabolic rate of the body and also reduces appetite which in effect leads of lesser consumption of calories, thereby contributing to weight loss. Once the weight is lost, a good consumption of Protein helps in managing it and you don’t end up regaining the lost weight. There are various studies proving this and they suggest that for weight loss, the optimal intake of Protein should be about 30% of your total calorie intake in the day. It can alternatively be calculated by multiplying 0.075 by your calorie intake.
Now let’s talk about muscles, they are mainly made up of Protein and for those who are looking to build muscles, Protein is their best friend, higher quantities of which contribute to building of muscle mass and strength. Also people who have already built those muscles and need to maintain them especially during special diets, need to have a higher consumption of Protein. The usual recommendation of Protein intake in this case is 2,2g of Protein per Kg of your body weight or 1g of Protein per Pound of your body weight.
For those people who have jobs that require them to be physically quite active, the recommended amount of Protein is 1.2-1.4g of Protein per Kg of body weight. Other than that the elderly require a lot more Protein to sustain health and it ranges to about 50% higher than the DRI or 0.45-0.6g of Protein per Pound of their body weight. People recovering from injuries too require a lot more Protein.
Though people have a lot of rants to throw about Protein having negative effects, there is no evidence that it causes harm, instead it has shown to help specific points mentioned above as well as many other health problems significantly.
The only condition with high Protein intake is that you need to drink a minimum of 3 litres of water to not stress your liver and kidneys. Also those already suffering from kidney issues or with a history of kidney issues need to consult their doctors about their customised recommended intake. Another myth is that Whey protein is bad, no it isn’t, it is made from dairy and in case you’re not able to consume enough from your diet, Whey is your friend in need as long as you’ve bought it from an authentic supplier who won’t feed you steroids in the name of Whey.