Protein: A Macro and Micronutrient
Protein is an essential part of a healthy diet. It’s made up of amino acids, which play a key role in many bodily functions, including:
- Building and repairing tissues
- Producing enzymes and hormones
- Transporting nutrients and oxygen throughout the body
- Fighting infection
Protein is found in a variety of foods, including:
- Meat
- Poultry
- Fish
- Eggs
- Dairy products
- Beans
- Nuts
- Seeds
How Much Protein Do I Need?
The amount of protein you need each day depends on a number of factors, including:
- Age
- Sex
- Weight
- Activity level
- Overall health
According to the Dietary Reference Intakes (DRIs) set by the National Academy of Medicine (NAM), the recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight, or 0.36 grams per pound of body weight. This means that a 150-pound person should eat about 54 grams of protein per day.
However, some people may need more protein than the DRI. For example, athletes, pregnant women, and people who are recovering from an injury or illness may need to increase their protein intake.
How to Get Enough Protein
There are many ways to get enough protein in your diet. Here are a few tips:
- Eat a variety of protein-rich foods.
- Include protein in every meal and snack.
- Choose lean protein sources.
- Cook protein properly.
- Supplement with protein powder if necessary.
Benefits of Eating Enough Protein
Eating enough protein has a number of benefits, including:
- Increased muscle mass
- Improved strength
- Reduced body fat
- Improved satiety
- Better blood sugar control
- Reduced risk of chronic diseases
Risks of Eating Too Much Protein
Eating too much protein can have some negative side effects, including:
- Dehydration
- Kidney stones
- Increased risk of heart disease
- Constipation
It’s important to talk to your doctor about your protein needs and to make sure you’re not eating too much.
The Bottom Line
Protein is an essential nutrient that plays a key role in many bodily functions. The amount of protein you need each day depends on a number of factors, including your age, sex, weight, activity level, and overall health. Most adults need about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound of body weight. You can get enough protein by eating a variety of protein-rich foods, including meat, poultry, fish, eggs, dairy products, beans, nuts, and seeds. Eating enough protein has a number of benefits, including increased muscle mass, improved strength, reduced body fat, improved satiety, better blood sugar control, and reduced risk of chronic diseases. However, eating too much protein can have some negative side effects, including dehydration, kidney stones, increased risk of heart disease, and constipation. It’s important to talk to your doctor about your protein needs and to make sure you’re not eating too much.
Tables
Table 1: Recommended Daily Protein Intake for Adults
| Age Group | Protein Intake (grams per kilogram of body weight) | Protein Intake (grams per pound of body weight) |
|---|---|---|
| 19-50 years | 0.8 | 0.36 |
| 51-70 years | 1.0 | 0.45 |
| 71+ years | 1.2 | 0.54 |
Table 2: Protein Content of Common Foods
| Food | Protein (grams per serving) |
|---|---|
| Chicken breast (3 ounces) | 27 |
| Ground beef (3 ounces) | 24 |
| Salmon (4 ounces) | 23 |
| Eggs (2 large) | 13 |
| Greek yogurt (6 ounces) | 17 |
| Beans (1 cup) | 15 |
| Nuts (1 ounce) | 6 |
| Seeds (1 ounce) | 5 |
Table 3: Benefits of Eating Enough Protein
| Benefit | How it Helps |
|---|---|
| Increased muscle mass | Helps build and repair muscle tissue |
| Improved strength | Supports muscle function and performance |
| Reduced body fat | Helps burn fat and build lean muscle |
| Improved satiety | Keeps you feeling full and satisfied |
| Better blood sugar control | Helps regulate blood sugar levels |
| Reduced risk of chronic diseases | May help protect against heart disease, stroke, and type 2 diabetes |
Table 4: Risks of Eating Too Much Protein
| Risk | How it Can Harm You |
|---|---|
| Dehydration | Can lead to dehydration if you don’t drink enough water |
| Kidney stones | May increase your risk of developing kidney stones |
| Increased risk of heart disease | May contribute to heart disease if you eat too much saturated fat and cholesterol |
| Constipation | Can cause constipation if you don’t eat enough fiber |
