“Protein for muscle growth?”… Everyone eats different amounts. How much should I eat?

“Protein to build muscle?”… The amount varies from person to person, how much should you eat?

 

 

Protein is an essential nutrient for our bodies. It is a valuable nutrient that helps build muscle after exercise and aids in the production of hormones that power the body. Furthermore, protein is essential for regulating mood and appetite, as well as for building strong bones. However, the amount of protein required per day varies widely depending on the situation. Let's explore the 'appropriate daily protein intake for your specific circumstances' introduced by the British media outlet The Guardian.

 

How much is needed for a young child?

 

Dr. Giles Yeo, Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Nutrition Society, emphasizes that growing children must consume an abundant amount of protein because they utilize a large amount of it. However, he does not recommend consuming the same amount as adults. Our bodies convert any protein remaining after building cell tissues or using it for various purposes into fat. During this process, nitrogen remains as a byproduct, and if this process proceeds to extremes, it can place stress on the kidneys, which is detrimental.

The recommended daily intake is 14.5g (about 2 large eggs) for children aged 1 to 3, 19.7g (a small amount of peas) for children aged 4 to 6, and 28.3g (1 cup of cooked beans) for children aged 10. Next, from age 14 until they reach their 40s, girls need 45.4g, which is slightly more than adult women, while boys are recommended to have 55.2g, which is slightly less than adults.

How much do people who exercise a lot need?

 

 

Even if you work out hard to build your body and try to consume a lot of protein, it is not good to eat excessively, such as eating a whole chicken in a day. For example, the recommended protein intake for a large-framed rugby player is about 2g per kg of body weight, which is among the highest recommendations from the American College of Sports Medicine.

 

So, is it okay for people who run 10km or marathons to consume more protein than the general population? Nutritionist Linia Patel suggests starting with about 1 to 2 grams per kilogram of body weight. Protein intake should be increased gradually, and she recommends trying about 1.2 grams per kilogram of body weight if you are just starting to exercise. This may vary depending on age. Also, the timing of protein intake is important. Skipping protein after jogging in the morning and then eating chicken in the evening is not helpful.

 

Should I eat more protein when pregnant?

 

 

Patel emphasized that it is strictly forbidden to consume the equivalent of two servings of protein just because there is a baby inside. Pregnant women only need to consume a healthy and balanced diet. They only need to add 300 kcal to their daily intake once the third trimester is over. After that, they should continue to eat a healthy and balanced diet as usual. There is no need to go out of their way to consume more protein.

 

What is the recommended daily protein intake for middle-aged people?

 

The British Nutrition Foundation stated that it recommends men and women consume approximately 56g and 45g of protein per day, respectively. These amounts are merely guidelines and not recommended upper limits. Hormone production decreases during middle age. Estrogen and progesterone decrease in women, and testosterone decreases in men. The decrease in muscle mass at this stage is a natural phenomenon for preparing for healthy aging. It is also a time to intensify strength training to maintain muscle mass. Patel noted that consuming sufficient protein is important starting from middle age and recommended 46.5g for women, which is slightly more than the amount recommended by the British Nutrition Foundation.

How much is needed in old age?

 

Valter Longo, a professor of gerontology and biology at the University of Southern California, advises that starting in the late 70s, a daily protein intake of up to 1 gram per kilogram of body weight is necessary. Patel suggests that consuming slightly more protein is beneficial. As people age, they use protein less efficiently than when they were younger. Patel adds that this is why older adults need a little more to slow the natural decline in muscle mass. She emphasized that active seniors may require 1.4 grams of protein per kilogram of body weight.

 

The best way to consume all of this is to include quality protein in your meals. For example, 20g of protein comes from two slices of toast with nuts, two eggs, and a tablespoon of peanut butter. A latte with milk, two slices of whole-wheat toast, and 125g of Greek yogurt with pumpkin seeds are also good options. The same goes for a small chicken breast or half a large one, 75g of smoked or poached salmon, or a cup of cooked salmon.

 

Patel advises that consuming sufficient protein is crucial in determining the quality of life in old age. As we age, muscle is an essential element for a healthy life, and protein is what builds this muscle. Everyday activities that we take for granted in our youth are all made possible by muscle. Climbing stairs without getting tired, sitting up from a sofa, or standing up all require muscle. If muscle loss becomes severe due to aging, it can lead to more severe frailty, as it not only compromises metabolic health but also makes mobility difficult.

 

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Middle age and old age.. Children and

Pregnant women. People who exercise

 

Protein intake in various parts

So everything can change.