The basic recommendation for protein intake is 0.8g of protein per kilogram of body weight. This means that a 150lb person needs to consume 54g per day. This amount is not optimal for people who engage in high intensity workouts, but it is enough to keep them from protein deficiency. However, if you are an athlete, your protein needs will be higher. 단백질보충제
Getting the right amount of protein in your diet
Getting the right amount of protein in your daily diet is important for your health and body. For a person who consumes 2,000 calories a day, they should aim to get about 200 to 700 grams of protein from foods such as meat, dairy, and eggs. A good protein diet also includes nuts, seeds, and eggs.
Protein needs vary widely and are based on a variety of factors, including age, body composition, and activity level. Generally, adults need about 0.8 grams of protein per kilogram of body weight, while active individuals need as much as 2 grams of protein per kilogram. Protein intake is also different for athletes, especially those who train for endurance sports.
While the average adult intake of protein is 15 percent of total calories, the Institute of Medicine recommends that a person get up to 35 percent of their daily calories from protein. However, most researchers recommend that you get at least 25 percent of your total calories from protein. This figure is referred to as the upper tolerable limit, which will tell you how much protein you can consume without creating a health problem.
Sources of protein
There are several sources of protein, including eggs and milk. However, they are not all equal. The percentage of animal protein in a typical diet is higher than that of plant protein. In a study in Germany, researchers analyzed the protein intake of 203 children over the course of six years. The amount of animal protein in a typical diet was positively associated with BMI at seven years, while the amount of protein in milk and cereals was not. This study was limited by its small sample size, and the lack of standardization in the definition of protein sources.
Sources of protein intake also differ between cultures. The total amount of protein consumed by Europeans was significantly higher than that of North Americans. Plant protein, however, was associated with a reduced risk of all-cause mortality.
Serving sizes
You may have a problem getting enough protein in your diet, and you might be wondering what the right serving size is. You can get a quick idea of how much protein you should be getting by looking at the nutrition label on a variety of protein-rich foods. Then, you can adjust your daily intake to meet your specific needs.
The right amount of protein per serving varies depending on your age, height, weight, physical activity level, and even whether you’re pregnant or breastfeeding. The good news is that most people consume enough protein from the Protein Foods Group, but it’s still a good idea to increase your variety and select leaner meats when possible. A guide like the MyPlate Plan can help you find the right amount for you.
When you shop for food, you will notice that serving sizes have been updated. Usually, you can find the serving size at the top of the nutrition facts panel. The serving size is the amount you typically consume of a specific food. For example, a soda has gone from eight to twelve ounces.
Effects of overconsumption on health
While excessive protein intake is often accompanied by weight gain, it can have negative effects on kidney and liver health. High protein diets in animals result in higher kidney weight and creatinine clearance, as well as a greater risk of developing kidney disease. In addition, over-consumption of protein may increase the risk of liver cancer, which is one of the most common cancers in the United States.
Excess protein is stored as fat or excreted from the body. The effects of protein intake overconsumption on health may be temporary, as high protein diets may lead to weight gain or loss. But over-consumption has long-term implications, including health issues ranging from liver to heart disease.
While protein can help you build muscle and burn fat, too much of it may harm your health. Ingesting protein may stress your kidneys, which is an organ that is required to process nitrogen and excretes calcium. When this happens, protein-rich diets may cause bone loss, which can increase your risk for heart disease and cancer. In addition, a high-protein diet may result in calcium excretion through the kidneys, which can lead to osteoporosis and general bone weakness.