The question "How much protein should I eat?" is definitely an important one. Protein is one of the major building blocks of the body. Without it, you could be fatigued, depressed and overweight. However, too much protein can also cause a host of problems. By learning to eat the right amount of protein, you can be sure that you are giving your body exactly what it needs.
The Right Amount Of Protein For You
The right amount of protein for a person is entirely dependent upon your age, your body size, your current diet, your activity level and your lifestyle. However, there are specific guidelines that you can use to determine the right amount of protein for you. The standard calculation for protein intake is to multiply your body weight in pounds by .37. A 180-pound person should ingest a minimum of 66 grams of protein each day.
However, if you are involved in endurance exercises, like long-distance running, or weight-training exercises, your body may benefit from additional protein. Studies have shown that increased protein levels can be up to 1.2 to 1.4 grams of protein per kilograms of weight. Those who engage in heavy weight-training routines can go up to 1.8 grams of protein per kilograms of weight.
The Effects Of Too Little Protein
It's important to get enough protein in your diet because, unlike with carbohydrates and fats, your body cannot store excess protein for later use. Without enough protein, you can be a victim of food cravings, fatigue, weight loss and possibly emotional problems. It is easy to become anemic without adequate amounts of iron-rich protein.
How Much Protein Is Too Much?
When some people hear the effects of too little protein on the body, they may swing in the opposite direction and ingest too much protein. If someone eats more than the upper end of the recommendations (1.8 grams per kilograms of weight), it can result in many problems for the individual. Too much protein in the diet can result in an aversion to protein. It can also result in dehydration and excess strain on the kidneys. If you are increasing your protein level, you should increase your water intake to compensate.
If you want to increase your protein levels to the right amount, you can incorporate many different protein-rich foods into your diet. Animal meats, like beef, chicken and fish, are all high in protein. Eggs can also provide a good amount of protein. Soy proteins and dairy foods are another option for obtaining vegetarian proteins.
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HOW MUCH PROTEIN SHOULD I EAT?
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