What is Protein’s Function in the Body?
Protein makes up over 20 percent of our cells. It’s the foundational macronutrient of our organs, muscles, and bones. Ample protein keeps your body strong, fires up your metabolism, curbs hunger, and helps repair cells. A high-protein diet is extremely beneficial to your health but figuring out how much protein your body needs depends on the individual.
How Much Do I Need?
- The National Library of Medicine recommends adults over 20 years old eat at least .8 grams of protein for every kilogram of body weight per day.
- Protein intake should be about 10-35 percent of your daily calories.
- Your activity level is another predictor. If you’re active, 1.2 – 2 grams of protein per kilogram should be your goal.
- Adults over 65 may need 1-1.2 grams of protein per kilogram. Aging changes our needs and protein helps offset chronic inflammation, strengthens the muscles, improves physical function, and boosts immunity. High protein intake can also help prevent osteoporosis.
Can I Have Too Much?
It’s important to get the right amount of protein – too much can cause complications and too little can weaken the body. Excess protein can lead to strained kidneys, dehydration, calcium loss, gut issues, and weight gain. It can increase your risk of cardiovascular disease, certain cancers, and kidney disease. Insufficient protein weakens muscles and the immune system, can delay wound healing, lead to nutritional deficiencies, and can cause brittle hair, skin, nails, and bones.
You don’t want to consume protein all at once. Once you’ve assessed the right amount of protein for your body, break up your protein consumption into intervals of 25-30 grams per meal. It’s better for your kidneys and maintaining muscle mass.
Where Should I Get My Protein?
Lastly, look at your sources of protein. Lean and organic animal protein as well as plant protein such as lentils, quinoa, chickpeas, and plenty of other vegetables should be the basis of your protein consumption. If you still have trouble reaching your protein goal, a clean protein powder that limits unnecessary additives like our Protéine Verte can help you bridge the gap.
Another thing to consider is supplementing with amino acids, the “building blocks” of protein. Amino acids, like Amino Blu, can help with muscle building and recovery. Amino Blu provides bio-available essential amino acids to help maintain lean body mass and muscle formation. If you follow a plant-based diet or have certain health conditions like liver or kidney disease you may benefit from an amino acid supplement. Amino acids can help preserve muscle mass when in a calorie deficit or when your metabolic needs require a little more support.