Protein is one of the most important elements of any meal, and consists of nutrients from animal sources, such as for instance chicken, meat, and eggs. Protein is critical as it takes part in every key function of the body.
Even though it is vital in the daily diet, additional protein cannot really help develop more muscle nor will it make the body any stronger. In fact, if we consume too much, we are very likely ingesting fat and calories which our bodies don’t really need.
However, one of the facts regarding protein is that it seems we don’t need as much of it as we are consuming.
How Much Of This Nutrient Is Adequate?
Adults are usually urged to obtain from 10 to over 30 percent of their everyday calories from proteins. To be more precise, women need some 45 grams of this nutrient and men require 56 grams.
This roughly would be these quantities of foods, containing a certain amount of protein:
- A piece of meat with approximately 3 ounces – 21 grams
- Eight ounces of yogurt in a container – 11 grams
- A milk cup – 8 grams
- One cup of beans – 16 grams
Which Groups Of People Have Special Protein Requirements?
There are in total 6 groups which require more attention paid to their protein requirements:
- Expecting mothers and women who are nursing. It seems that pregnant women require about 10 extra protein grams than before the pregnancy, while women who are nursing require 20 grams more protein per day to boost milk production. This can be obtained by a Greek yogurt or half a cup of cottage cheese. Dairy products which are low in fat are encouraged as vitamin D and of course, calcium are essential for healthy bones of both the mother and the baby.
- People who are dieting. The point of a diet is usually losing body fat but at the same time maintaining lean muscle mass, which protein can aid, as protein foods are more satiating and can delay hunger.
- Sportspeople. Most sports activities include the physical breakdown of muscles and their repair after that and thus the protein requirements of athletes depend on the frequency, length and concentration of the workouts. For instance, endurance athletes like marathon runners require 50 percent additional protein than those not in sports.
- Vegetarians. It is important to know which protein foods exist in the diet. As long as vegetarians are consuming a range of nourishing foodstuffs, they will be able to obtain the best quantity of protein from sources which are not meat.
- Vegans. People who do not ingest any animal products at all consume only whole grains, dried peas and beans, as well as seeds and nuts. They can also satisfy their protein needs, although it takes thorough plotting and might require a greater quantity of food.
What Are The Best Food Sources?
Lean animal sources are red meat, fish, poultry without skin, and non-fat or low-fat dairy products. Also, soy foods, such as tofu, roasted soy nuts, as well as meat substitutes.
How Not To Take In Too Much Protein?
It has been suggested that protein servings of for instance chicken, meat, or fish, ought to be the size and thickness of the palm of the hand – which is approximately a 3-ounce portion. Or, in other words, it is not recommended that any kind of protein foods take up any more than a third of the plate at meals, be this in a drinkable or chewable form. What is also recommended is to include smaller quantities of protein foods at every meal in order to spread the recommended intake consistently throughout the day.