How much protein required per day?
For proper functioning of our body, we require a minimum amount of proteins per day
less than that amounts can create the condition called protein deficiencies, and
somehow we should not allow it to happen
So, what are the recommendations?
Dietary Reference Intake, DRI, is 0.36-grams protein per pound or 0.8 gram per kg of
body weight, making it round off it comes to,(1)
-for the sedentary male, it is-56-gram per day, on average, its 56-to-91-gram for male
-for sedentary female, it is-46-gram per day, on average,its 46-to-75- gram for female
(to have an idea we are taking into account one slice of white bread, which have 1.1-gram
protein)
Factors, which decide the need for more protein?
What said above is a minimum possible requirement of protein, but in practice we need
more protein and that depends on some important factors such as,(2)
-your activity levels, higher activity means more protein
-age,20-to-50 years need more protein, then 50-to-70- years of age
-muscle mass, bodybuilders needs more protein
-physique targets, sportsmen, athletes need more protein
-health conditions. certain health conditions require more protein
-pregnant or breastfeeding, this also requires extra protein
What really means gram of protein in nutrition charts?
It refers that many grams of protein in specified grammage of food, for example, large one
egg, 48-gram contains 6-gram protein, (this is only to provide you some kind of idea, what
you need in a day)
How we should schedule this protein intake?
Now we are very sure about the real requirements of protein per day, now the question is how
to schedule this amount, which is about 46-to 91-gram per day, what expert says, they say
you plan it, don't take it all in one time, either at dinner or at lunch but at least divide
nicely in four parts, for better digestion, so space it out rather than taking only at dinner
What are the recommendations for children?
Recommended daily amounts, RDA, for children's, from dietary guidelines for Americans
are as follows
child aged 1- to-3 -years....... 13-gram
child aged 4- to-8- years.... 19-gram
child aged 9- to-13- years ..... 34-gram
female tean 14-to-18 - years...... 46-gram
male tean 14-to-18- years..... 52-gram
What are recommendations for pregnant or lactating females?
They need high proteins, what is recommended is 71-gram per day
What are recommendations for Athletes?
these values are gram per kg. body weight
for minimum activity................ .1.0-gram
for moderate activity...................1.3-gram
for intense activity................ ..1.6-gram
let's see
What are amino acid requirements per day?
Whatever protein we are going to eat per day, are anyway going to provide this
amino acid requirements, however in certain conditions we may have to address
one or two amino acids separately, so its very important to understand their exact
requirement for our body,(3)
These requirements are mg per kg body weight
LEUCINE....... ....................... ......... 42-mg
LYSINE......... ................... 38-mg
PHENYLALANINE (+tyrosine, non-essential amino acid)..... 33-mg
VALINE............. .............. ............. ................. 24-mg
THREONINE................ ................ ............. ....... 20-mg
ISOLEUCINE....... ................. ............. ............. 19-mg
METHIONINE (+cysteine, non-essential amino acid)........ ... 19-mg
TRYPTOPHAN..... ................... ............ ................. .....5-mg
HISTIDINE........ ......................... ............... 12-mg
So, this requirement should be taken very seriously, if we are on plant-proteins
and almost at any cost, nothing should be done, which can create a situation of
deficiencies,(4)
So. in this blog. plant source of proteins, we are going to explain to you, all possible
aspects about proteins, so that they can be helpful to you when you are going to
select a typical plant protein for you
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
The Information Which Can Be Helpful To You
-Your morning starts with COFFEE or TEA, why not just think of starting it
with MATCHA which is much more healthy, and if you want to know more
about it, then please visit our blog MATCHA FACTS
-Who does not want to be more smarter, more ahead in completion and
for all these, you need a sharper brain for all this why not visit our
blog ABOUT NOOTROPICS
-Very few people aware of the possibility that food what they eat
every day can create some adverse situation for them, and for this
why not visit our blog GLUTEN-FREE DIET
-If you want to maintain your weight or want to shed your extra few
kgs, then visit our blog KETOGENIC DIET FACT
-Hair Fall is a difficult stressful situation, and we are providing
a best possible solution for this hair fall management, so if you
are interested, then why not get benefits from our blog
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
-