According to CNN Health, the minimum amount of protein intake based on the Recommended Daily Allowance, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day. This means that for an average woman, the amount should only be 46 grams which can only take as little as 10% of your calories for the day. This is okay if you’re not a gym rat and you’ll hit the mark if your meal plans are based on a Western diet.
RDA Calculation
In order to calculate your protein RDA, get your actual weight in pounds and multiply it by 0.36. A sedentary 120-pound woman should have a required protein RDA of 43.2 grams. You can double this if you are quite active in your daily activities or if your target is to lose weight or maintain muscle bulk as you age.
The National Health and Nutrition Examination Survey say that American women consume 68 grams per day. Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science & Policy says, “There’s no reason to go out of your way to get protein. Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.”
Though this is the ideal case, there are those who need an increased amount of protein because of their lifestyle choices:
The Active Gym Rat
Nancy Rodriguez, PhD, professor of nutritional sciences at the University of Connecticut, said to cnn.com that if you are someone who goes to the gym three to five times a week and you workout for at least 40 minutes, then the daily recommended intake for you should be 1.2-2 grams protein per kilogram (0.5 to 0.9 grams per pound) of body weight each day. This is the right amount that would be beneficial in rebuilding muscle tissue.
The Lose-More-Weight Dieter
It takes a longer time for the body to digest protein so having this in your daily meals helps you feel full. It encourages your body to produce the hormone, peptide YY. This is responsible for reducing hunger.
Lauren Slayton, RD, says, “When you bring protein to about 30% of your daily calories, you’ll naturally eat less.” Slayton is the author of The Little Book of Thin and founder of Foodtrainers, a nutrition practice in New York City. She adds, “Protein decreases appetite and also, in my experience, helps you manage cravings.”
Protein is responsible for retaining lean muscle as you lose fat. If you want to increase the amount in your meals, just a note: simply cut back on carbs to balance the calories from adding protein in your diet.
Hitting the Middle Age
When you hit the middle age, increasing your intake may help you out in maintaining your muscle mass. Rodriguez says it can let you “stay stronger and more functional.”
When you double the recommended amount, it gives you “optimal protein.” This is composed of about 15-25% of your daily calories. It’s still pretty low compared to the level recommended by other high-protein diets – a total of 90 to 105 grams daily.
The post How Much Protein Do You Need Every Day? Based On Your Lifestyle appeared first on NUTRITION CLUB CANADA.
No comments:
Post a Comment