You know that you need protein to build muscle, manage your metabolism and support tissue repair.
But how much do you need? Can you consume too much?
You are what you eat when it comes to protein. Aside from water, proteins are the most abundant molecules in the human body.Our hair, skin, muscles, organs and bones are made mostly of protein. Protein is one of the three macronutrients, along with carbohydrates and fats, that provide us with energy and nutrition. Protein is the most important macronutrient in the role of muscle building, growth and healing.
Proteins are the building blocks of life. Every cell in the human body contains protein. This protein supports immune function and metabolism, provides tissue structure and growth, helps maintain a healthy weight, and helps performance. Protein molecules are constructed of thousands of smaller units called amino acids. Protein and amino acids are essential for producing hormones, enzymes, antibodies and neurotransmitters. Basically this boils down to you need protein and various amino acids in your diet to help your body repair cells and make new ones. Once you eat protein, your body digests it and releases the amino acids into your system. The amino acids are absorbed by other tissues or synthesized into new proteins.
How Much Protein Should I Eat?
It is important to understand that the amount of protein your body needs varies according to your body size, and activity level and to your weight loss and fitness goals. But it is safe to say the recommended daily allowance of 0.36 grams of protein per pound of body weight is a bare minimum.
Active adults have a larger daily protein requirement than sedentary individuals .
Sedentary adults should consume 0.4 grams of protein per pound of body weight per day. This works out to 60 grams of protein for a person weighing 150 pounds.
Adults looking to improve their endurance should consume 0.5 to 0.6 grams of protein per pound of body weight per day. This equates to 75 to 90 grams of daily protein for a person weighing 150 pounds.
Adults looking to build strength and muscle should consume 0.6 to 0.9 grams of protein per pound of body weight per day. This equates to be 90 to 135 grams of daily protein for a person weighing 150 pounds.
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