Before we jump into to know how much protein is required we need to understand what protein is, its importance for our body functions.
➜ What is protein?
Protein is considered the building block of life and is found in every cell of the body. Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.
➜ What is the purpose of protein?
Protein serves a number of functions in the body. The growth and maintenance of tissues are dependent on protein. A fluid balance is maintained between the blood in your body and the tissues surrounding it by proteins. By facilitating metabolic reactions and coordinating bodily functions, it repairs and builds your body’s tissues.
Besides providing structural support, proteins also regulate pH and fluid balance within the body. They are also responsible for maintaining your immune system, transporting and storing nutrients, and acting as an energy source when necessary. Consequently, protein is one of your body’s most crucial nutrients.
➜ Now let’s look at the quantity of protein that’s required in a day for an individual
In order to gain or maintain muscle mass, you need to consume enough protein. It is generally recommended that 0.8 – 2.2 grams per kg is adequate. For example, a person who weighs 70 kilograms, should consume about 60 to 80 grams of protein per day.
In order to fulfil these requirements, you should consume foods that are high in protein, such as
- Egg – 1 large egg of 50 grams provides 6 grams of protein
- Almond – 28 gram provides 6 grams of protein
- Chicken breast – 58 gram provides 17 grams of protein
- Cottage cheese – 28 gram provides 5 grams of protein
- Greek yogurt – 200 gram provides 20 grams
- Milk – 245 gram/235 ml provides 8g protein
- Whey protein powder – per scoop (28.6 grams) provides about 16.6 grams of protein
The bottom line is you need to consume right amount of protein to maintain a healthy body weight and to maintain your immunity.