Let us understand how vital proteins are with this:
- The human body is made of infinite cells
- These cells are made of Proteins (besides other components)
- Proteins are made of long chains of all amino acids that comprise many structures and enzymes within human cells.
It explains the vitality of proteins to lead a healthy life. They are rightly called the building blocks of human life; we all need them regardless of age, gender, or activity level. Of all the protein sources, Whey protein is often hailed as a nutritional powerhouse, and its importance in promoting a healthy life cannot be overstated. High-quality whey proteins provide the essential amino acids necessary for various bodily functions.
What Is The Recommended Daily Intake Of Protein?
The recommended daily protein intake varies based on the following factors:
- Age
As we age, our bodies experience loss of muscle mass and strength. It means older adults may require higher protein intake than younger adults.
The International Society of Sports Nutrition recommends that older adults aim for a daily protein intake of 1.2-1.6 grams per kilogram of body weight to support muscle maintenance and repair.
- Gender
Yes, gender may play some factor in protein intake. Generally, men need more protein intake as they have higher muscle mass. Adults’ recommended daily protein intake is 0.8 grams per kilogram of body weight.
However, this may vary depending on activity level and health status. For example, athletes or individuals who engage in regular physical activity may require more protein.
Similarly, pregnant women or breastfeeding may require higher protein intake, such as 1.1 grams per kilogram of body weight per day, to support fetal and infant growth.
- Weight
Yes, weight plays a factor in protein intake. Generally, the more a person weighs, the more protein they may require to support muscle growth and repair.
- Activity level
Activity level and lifestyle greatly affect protein intake. For those leading a sedentary lifestyle, the required quantity is lower than for the ones who are active. But the body still needs protein for essential functions such as repairing tissues, producing enzymes and hormones, and maintaining healthy skin, hair, and nails.
- Sedentary lifestyle
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults.
- High Activity Lifestyle
You will generally require more protein if you have a very active lifestyle, such as being an athlete or engaging in high-intensity exercise regularly. With more wear and tear on your muscles, the body needs more protein to repair and rebuild that tissue.
In addition, if you are trying to build muscle mass or increase your strength, you may need to consume even more protein than someone simply trying to maintain their current fitness level.
Athletes or individuals who engage in regular physical activity may require up to 1.2-1.7 grams of protein per kilogram of body weight per day to support muscle growth and repair.
Your whole daily diet needs protein without a doubt, and here are some easy food options that are sources of all kinds of protein.
If you are a vegetarian, it is time to add these foods to your diet at the earliest:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Tofu
- Tempeh
- Quinoa
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Nuts (almonds, cashews, peanuts, walnuts)
- Nut butter (peanut butter, almond butter)
- Seitan
- Edamame
- Spirulina
For non-vegetarians, the options are a bit wider (they can have vegetarian food too):
- Chicken breast
- Turkey breast
- Beef (lean cuts like sirloin or tenderloin)
- Pork tenderloin
- Fish (salmon, tuna, trout, cod, and others)
- Seafood (shrimp, crab, lobster, etc.)
- Eggs
- Dairy products (milk, yogurt, cheese, etc.)
- Protein powder (whey, casein, etc.)
Please note that different meat and dairy products may contain varying amounts of protein, saturated fat, or other nutrients that should be consumed in moderation. If, with diet, you cannot meet your recommended protein intake, then go with protein supplements from reputed brands like IN2.
Protein is vital; how can one neglect daily consumption when you have so many food options? We are not scaring you, but your body may warn you with certain signs you may be ignoring.
Here are the signs to check if you are protein deficient
If you experience these, your body may tell you to add more protein.
- Do you experience muscle weakness?
Protein is essential for building and repairing muscle tissue, so you may experience muscle weakness and reduced muscle mass which is a sign you need more protein.
- Do you often feel you need more energy?
Your body may tell you to dive into protein-rich foods if you often feel fatigued. Protein is important for providing energy as it is the fuel the body needs to build and repair itself for you to lead an active life.
- Are your wounds healing slowly?
Protein is essential for tissue repair as it is the cell’s building block. So if you need to consume more protein, you may experience slow wound healing or other issues with tissue repair.
- Do you have too much hair loss, dry and brittle hair?
Hair is all protein. If you are suffering from protein deficiency, you shall experience bad hair growth, hair loss, or hair that is too weak that it breaks. Thus eat those eggs or nuts that suit you and improve your hair’s health.
- Having skin & nail problems?
Yes, youthful, supple skin not damaged with time and sun needs protein.
Protein is essential for producing collagen, a major skin structure component. Collagen provides elasticity, firmness, and hydration to the skin, which helps to maintain a youthful appearance.
Protein is important for maintaining healthy skin, so if you’re protein deficient, you may experience skin problems like dryness, flakiness, or rashes.
- Experiencing unexplained swelling in the body?
It happens if you are extremely protein deficient. The thing is, if you are protein deficient, the body is unable to maintain the balance of fluid retention. Thus it results in edema (swelling) in your hands, feet, or other body parts. Consult your doctor if you are experiencing swelling, and he may recommend some dietary changes, which include more protein to improve the swelling.
- Do you often experience irritability or depression?
Yes, protein can help with mood. Protein is essential for the production of neurotransmitters like:
Serotonin- regulates mood, sleep, and appetite and is often called the “feel-good” neurotransmitter. Low levels of serotonin have been linked to depression and other mood disorders.
Dopamine and norepinephrine help regulate mood, motivation, and attention.
It also regulates blood sugar levels, which can impact mood.
- Are you falling sick too often?
Protein is important for producing antibodies and making immune system components stronger. So if you’re not getting enough protein, your immune function may be compromised, making you more susceptible to infections and illnesses.
If any signs persist for long, it is time to visit your healthcare professional today. Till then, keep yourself active and lead a healthy life; & for that, you need to be PRO PROTEINS. The best way to be PRO PROTEINS is to add whey protein to your health regime. Adding 100% whey protein powder to your health regime is a fantastic way to ensure you get adequate high-quality protein to support your overall wellness.
