How Much Protein Should You Consume in a Day?
In order to use these results and gain the advantages of a protein supermolecule, it’s necessary to consume enough protein daily. whereas there are a few of instructed values to follow, it’s necessary to notice that they’re all supported Associate in Nursing individual’s weight – which means that super molecule intake is tailor-made to every person.
In 2017, the International Society of Sports Nutrition printed their position statement on supermolecule and exercise. In it, they expressed that one.4–2.0 g protein per kg of body weight per day is enough for many physical exercise people.
The American school faculty of medicine, the Academy of Nutrition and life science, and also the Dietitians of North American nation printed a footing paper on Nutrition and Athletic Performance within which they counseled an identical vary of one. 2-2.0 g supermolecule protein intake per kg of weight per day for endurance and strength athletes.
Are you unsure of what your weight is in kilograms? you’ll be able to convert your weight dividing your weight in pounds by a pair of 2.205 to understand your weight in kilograms. From there, you’ll be able to multiply that quantity by the one. 2-2.0 g/kg/d quantity to seek out out the counseled supermolecule protein vary for your weight.
How Much Protein should I eat per day?
If you are Athletes or and bodybuilder you would require more amount of protein per day for athletes to rebuild the broken muscle even for any bodybuilding if you are playing any outdoor sports.
Here is how to calculate how much protein you need per day to build muscles.
Example: to Calculate protein you should eat per day Suppose you body weight is 60 KG you require about 120Gm of protein per day ( how to calculate protein per day: you need 2 GM of protein per 1 KG of body weight Eg: your weight is 60 kg Therefore 60*2=120GM protein per day you should eat to build super muscle.
Protein per day as per age
Here are some top Food rich in protein
Examples of complete protein foods or meals include:
- Chicken breast
- Cottage cheese
- Greek yogurt
- Lean beef
- Turkey breast
- Hummus and pita
- Soy products (tofu, tempeh, edamame beans)
- Peanut butter on toast or some other bread
- Beans and rice
- Hemp and chia seeds