Proteins are the building blocks of the human body. Most of the building materials of the body when disintegrated down to the level of RNA and DNA... More
Proteins are the building blocks of the human body. Most of the building materials of the body when disintegrated down to the level of RNA and DNA are found to be composed of proteins. Moving further up from DNA level and going through cells, tissue and organs, etc. all are made of proteins. Proteins are further metabolized to amino acids. Our body is physiologically capable of producing various nutrients inside, but the factors like poor nutritional value of the food and irregular eating habits create the need for supplements. This is done to ensure the good health of the body, and sometimes, to achieve certain fitness aims which require additional nutrition.
The easiest way to find how much protein is needed is to read about the Recommended Dietary Allowance. Latest suggestions tell that average man and woman leading sedentary lifestyle need 56gms and 46gms of protein, respectively, on a daily basis. But, these recommendations definitely differ for various people who are going through certain phases in life such as puberty, menopause in woman, life after 65 and so on. Here are listed the daily requirements of protein for the people having different lifestyles and certain health conditions:
- Protein requirement for body-builders: The need for protein on a daily basis for a body-builder is almost thrice the amount that a sedentary man takes. Still, the amount of protein required even for body-builders is not more than 150-200g a day. Though eggs are considered the best way of fulfilling the daily requirement, still preferring the vegetable based proteins rather than animal-based is advisable. The animal protein like chicken liver or fish may be very good, but these do come with additional servings of fats and anti-oxidants which actually can drag you away from the fitness goals rather than bringing you closer.
- Daily protein need of pregnant woman: For a pregnant woman, protein is beneficial in very many ways. It is required for the fetal tissue growth and the brain development of growing child. The protein is also needed for the growth of uterine muscles and breast tissues during the term of pregnancy. But, more protein definitely does not mean more meat for the pregnant woman. In fact, they need to get their dose of protein from foods like legumes, beans, lentils, eggs, cottage cheese and some protein supplements for women.
Daily protein requirement of menopausal women: Menopause is the condition that arrives when the woman hits 50 or is around this age. The protein requirements of menopausal woman are higher than younger woman because of decreasing ability to absorb nutrients. Proteins, during menopause, should amount to about 50% of your daily diet. All meals should serve man at least 100gms of protein in a day and women about 80-90 gms daily.
The main function of protein in menopausal woman is to help her manage the loss of bone strength and muscle mass which are common with this phase of life. The women need to remain happy, agile and active to address the issues of moodiness, depression and etc. These can be tackled best when they are able to work out properly as well as regularly. High protein diet helps in sticking to the fitness schedule which keeps the woman in menopausal stage in good spirits.
- Protein intake needs of people over 50: While woman are undergoing menopause after 50, the men are also tackling issues like muscle mass loss, muscular strength and regular muscular function. This condition is known as sarcopenia. The condition worsens if there is a medical condition or surgery to manage. The recommended dietary allowance suggests eating 20-30gms protein more than what was required in young age. This is done to make up for the poor absorption.
A word of caution
High protein requirement does not mean eating it in excess. It does not mean eating lot of red meat too. The safest source of protein will be legumes, beans and Wild Salmon that do not come loaded with the disadvantage of fatty content of red meat. Also, one must ensure that the protein is eaten in safer limits. The excess of protein stresses out the kidneys. Even if you are working out a lot to build the body mass, the protein breaking capacity of the body is not altered. Thus, know about the safer limits of protein intake and do not cross it in the desire of attaining certain body shape in unrealistic time span.
How to include more protein in the diet?
Adding protein in the diet is easy. The easiest way to do so is to have IZ whey protein which can be added to smoothies in the morning. It can be taken as filler during the afternoon or evening snacking time after mixing it in a glass of water or milk. Besides this protein supplement, have eggs in the breakfast, legumes and beans salad in the mid day meal and broken wheat dishes or Salmon fish in the night. This is how you get the required dose of protein throughout the day.