Proteins are the building blocks of muscles and are important for the immune system circulatory and respiratory systems. Too little can lead to malnutrition and death but too much can cause problems as well. Complicating the matter is the fact that not all protein is the same. Amino acids molecules that make up the protein come in 20 different varieties some of which are made by the body and some of which must be consumed in the diet. The combination of various amino acids is as important as the total amount of protein consumed.
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fruits and vegetables.
Lean Body Mass
One way to estimate how much protein is good for you is based on lean body mass. To calculate the lean body mass multiply your weight by percentage of body fat. A woman who weighs 140 pounds and has 10 percent body fat has a lean body mass of 126 pounds (140-14 = 126). A normal adult thrive anywhere between 0.4 to 0.8 grams of protein per pound of lean body mass per day. This means that our 140-kilo woman should be getting between 50 and 100 grams of protein from dietary her every day. This broad range limits depending on age activity level and lifestyle of the individual. A woman need more protein when she is breastfeeding or exercising regularly than if she leads a sedentary lifestyle.
Of course the individual’s level of physical activity also affects their nutritional needs. Bodybuilders and those who frequently engage in strenuous physical activity can eat as much as 1 to 1.5 grams of protein per pound of lean body mass. A man who weighs 160 pounds has 5 percent body fat and exercise at least three times a week and trying to build muscle need more protein than the woman in the previous example. With a lean body mass of 152 pounds and his strenuous weight training he can eat 150-230 grams of protein per day.
Another way to think about protein intake is percent of total caloric intake. Protein makes up about 15 percent of their body weight and it is believed it would make up about the same percentage of total calories. For a person on a 1 500-calorie diet this is 225 calories from protein. Since 1 gram of protein has 4 calories this is a total consumption of about 56 grams per day. As with body mass method this rule of thumb be flexible. A bodybuilder can eat as much as 21 percent of their calories in protein while some others can have as few as 10 or 12 percent.
Nutritionists almost universally recommend get protein from a variety of sources both plants and animals. Animal sources provide the complete proteins meaning they contain all the essential amino acids. Unfortunately except in very lean meat such as chicken or fish most of the calories in animal-based foods come from fat and promote heart disease and weight gain. Vegetable proteins are low in saturated fat but is usually incomplete proteins (a few grains like quinoa are complete proteins) which means they must be eaten in combination with others. A classic example is beans and rice which together provide a complete protein.
Too Much Protein
Protein metabolization particularly from animal sources creating byproducts that burden on the liver and kidneys. Too much protein in the diet for an extended period can have a serious negative impact on these organs. It is also dehydrating due to large amounts of water needed for protein digestion and protein synthesis. Gout is a disease that is specifically related to overconsumption of animal proteins. There is some disagreement about whether the risks of high protein intake is exacerbated by low-carbohydrate diets but the consensus is that ketogenic diets consisting solely of protein and fat should be maintained in the long term.