How many grams of protein you need to consume per day to be healthy

The amount of protein is of great importance not only for muscle building, but also for overall health. Find out why protein is so important and how many grams you need to include in your diet for you.

The protein consists of amino acid molecules are linked by a peptide bond to each other. In the synthesis of protein in the body involved 20 amino acids, eight of them (for an adult) - irreplaceable. This means that the body can not synthesize these amino acids, they come only with food.

Proteins are used to metabolism in cells, production of enzymes, hormones, antibodies, immune cells and other compounds that provide all the important functions of the body.

Even the meager diet includes a certain amount of protein. The question is whether it is enough for health, physical fitness and quality of work of all systems and organs.

Protein Health Benefits

If you have expensive health and you want to keep fit, you should worry about the amount of protein in the diet. Here are a few reasons to check whether you have enough of it you consume.

1. Protein helps to keep normal weight. High protein diet helps to increase metabolism and reduce hungerProtein intake and energy balance.. Several studiesGluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. recognize the high-protein diet most effective for weight lossPostprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.. It increases metabolismPresence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance., With burns 80-100 calories than a diet low in protein. In addition, protein saves on weight gain after the dietHigh protein intake sustains weight maintenance after body weight loss in humans..
2. Protein is good for bone health. researchDietary protein and skeletal health: a review of recent human research. It confirms that the protein obtained from food, helps to keep calcium in the bones, which is conducive to their strength and healthDietary protein: an essential nutrient for bone health..
3. Protein lowers blood pressure. StudyDietary protein and blood pressure: a systematic review. It revealed that the protein, especially of plant origin, has beneficial effects on blood pressure.

Protein helps to keep yourself in good shape, good for healthy bones and pressure. It also contributes to the restoration of damaged tissues and is essential for increasing muscle mass and strength.

However, it is difficult to say exactly how much protein you need to eat to get all these benefits. It all depends on your weight, physical activity level and goals.

How much protein should be consumed per day

Official recommendationsDietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. US National Institute of Health of protein intake for healthy people - 0.8 grams per kilogram of body weight.

In Russia, the recommended rates approved in Rospotrebnadzor "Methodical recommendations 2.3.1.2432-08». This document states that the physiological need for protein for adults is from 65 to 117 grams per day for men and from 58 to 87 grams per day for women.

If we consider that the average woman's weight fluctuates between 60 and 70 kilograms, and men - from 70 to 90 kg, while in Russia is recommended to consume more protein - about 1.2-1.5 grams per kilogram weight.

At the same time, foreign studyDo athletes need more dietary protein and amino acids? advised to consume the amount of protein athletes - 1.4-1.8 grams for those who engage in strength training, and 1.2-1.4 gram for endurance sport.

No wonder that in many countries of protein standards are different, but one of the universal values ​​does not exist even within the same country. In the United States took place in 2015 "protein summit"In which more than 40 scientists discussed the impact of protein on human health.

Based on all the studies presented at the summit, Nancy Rodriguez (Nancy Rodriguez), a nutritionist and professor at Connecticut University, has concluded that it is quite safe and even beneficial to the two-fold increase in protein levels provided in the Dietary Allowance USA. That is, the summit decided that the rate should be considered 1.6 grams of protein per kilogram of body weight per day.

To decide how much protein is necessary for you, use the averages.

Just do not forget that by increasing the amount of protein in the diet is necessary to reduce the amount of fats and carbohydrates to keep within daily caloric.