Protein to build muscle? ...The amount varies for each person. How much should I eat?

How much do young children need?

Giles Yeo, a professor of molecular neuroendocrinology at the University of Cambridge in the UK and honorary president of the British Nutrition Society, emphasizes that growing children should consume a rich amount of protein because they use a lot of protein during their growth period. However, it is not recommended to eat the same amount as adults. Our bodies use proteins to build cell tissues or for various other purposes, and any excess protein is converted into fat. During this process, nitrogen remains as a byproduct, and if this process occurs excessively, it can put stress on the kidneys, which is not good.

The recommended amount for children aged 1 to 3 years is 14.5g per day (about 2 large eggs), for children aged 4 to 6 years it is 19.7g (a small amount of peas), and 28.3g (1 cup of cooked beans) until age 10. From then on, girls from age 14 to just before their 40s need about 45.4g, which is slightly more than adult women, while boys need slightly less than adults, at 55.2g.

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, eating excessively, like eating a whole chicken in one day, is not good. For example, in the case of a large rugby player, the recommended amount of protein is about 2 grams per kilogram of body weight, which is among the higher recommendations by the American College of Sports Medicine.

So, is it okay for people who run 10 km or marathon to consume more protein than the general public?

Nutritionist Linia Patel explains that you should start by consuming about 1 to 2 grams per kilogram of body weight. The amount of protein should be increased gradually, and if you are just beginning to exercise, she recommends consuming about 1.2 grams per kilogram of body weight. This may vary depending on age. Additionally, 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 during pregnancy?

Patel emphasized that it is not advisable to consume double the amount of protein just because there is a baby inside the body. Pregnant women only need to eat a healthy and balanced diet. Only after passing the third trimester should an additional 300 kcal be added to the daily intake. And they should continue to eat a healthy and balanced diet as usual. There is no need to make an effort to consume more protein than necessary.

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

The British Nutrition Foundation has announced that men and women are recommended to consume approximately 56g and 45g of protein per day, respectively. These amounts are guidelines and not upper limits. During middle age, hormone production decreases. In women, estrogen and progesterone levels decline, while in men, testosterone decreases. This reduction in muscle mass is a natural phenomenon for healthy aging. It is also a time to strengthen resistance exercises to maintain muscle mass. Patel emphasized that from middle age, it is important to consume sufficient protein, and for women, a slightly increased amount of 46.5g, as recommended by the British Nutrition Foundation, is advised.

How much is needed in old age?

Walter Longo, a professor of geriatrics and biology at the University of Southern California, advises that from the late 70s onwards, it is necessary to consume up to 1 gram of protein per kilogram of body weight daily. Patel believes it is better to consume slightly more protein. As people age, they use protein less efficiently than when they are young. Patel adds that this is why older adults need a bit more to slow the natural decline in muscle mass. She emphasized that active seniors may require 1.4 grams of protein per kilogram.

The best way to consume all of this is to include high-quality protein during meals. For example, 20g of protein can be found in two slices of toast with nuts, two eggs, and a spoonful 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. Small chicken breasts or half of a large one, 75g of smoked or poached salmon, or a cup of cooked salmon are also suitable.

Patel advises that sufficient protein intake is important in determining the quality of life in old age. As we age, muscles become an essential element for a healthy life. Proteins are what build these muscles. In youth, everyday actions that seem obvious are possible because of muscle. Climbing stairs without getting tired, lying on the sofa and then sitting up or standing are all activities that require muscle. If muscle loss becomes severe due to aging, not only metabolic health but also mobility can become difficult, potentially accelerating frailty.