How much protein should you be eating per day?
A lot of protein: how much do you need and where to find it?
Protein is the most important building material for the body. We have heard this phrase from school teachers. Protein is really essential for humans, because it is directly involved in the formation of new tissues and, in particular, in the growth of muscle mass, and is also beneficial for immunity, bone health and blood pressure. The daily protein intake for an adult varies on average between 60 and 100 grams, depending on height, weight and level of physical activity.
How to calculate the average daily protein intake
If you are leading an inactive lifestyle and very rarely go in for sports without trying to lose or gain weight, then your norm is about 1.2 g of protein per 1 kg of weight.
If you do not lead a sedentary lifestyle, and also do physical activity 2-3 once a week and want to increase endurance, you should consume about 1.4-1.6 g of protein per 1 kg of body weight.
If you exercise regularly and strive to increase muscle mass, you will need 1.6-2.0 g per 1 kg of weight.
Products with the highest quantity protein
Let's start with vegetable protein. Some people refuse to eat meat and dairy products for various reasons, however, one should not forget about the consumption of protein in sufficient quantities. Below is a list of foods high in vegetable protein. Indicators are given per 100 g of product.
- Soybeans (35 g)
- Beans (22 g)
- Peas (20 g)
- Chickpeas (19 g)
- Lentils (9 g)
Legumes are rich not only in protein, but also in fiber, and are also a source of vitamin B:
- Almonds (21 g)
- Pistachio nuts (20 g)
- Cashew nuts (19 g)
- Hazelnuts (15 g)
- Walnuts (15 g)
Remember that, along with proteins, nuts contain a lot of fat, so don't overuse this food:
- Oatmeal (17 g)
- Chia seeds (16.5 g)
- Wheat (15 g)
- Quinoa (14 g)
- Corn (9 g)
- Whole grain bread (9 g)
- First grade wheat flour bread (7 g)
- Spinach (3 g)
- Broccoli (2.8 g)
- Rice (2.7 g)
- Asparagus (2.2 g)
- Avocado (2.1 g)
Now let's move on to protein-rich animal foods. Indicators are given per 100 g of product:
- Tuna (25 g)
- Boiled beef (25 g)
- Chicken breast (25 g)
- Salmon (20 g)
- Cottage cheese (18 g)
- Greek yogurt (13-18 g / serving)
- Eggs (6 g / piece)
- Milk (3.2 g)
Remember that it is important to diversify your daily diet , because the constant consumption of the samee products will not provide your body with all the necessary nutrients.