Protein is an essential nutrient for our body. It is a valuable nutrient that builds muscle after exercise and helps produce hormones that run the body. Protein is also essential to control mood and appetite, and to build strong bones. However, the amount of protein you should consume per day varies greatly depending on the situation. Let’s learn about ‘daily protein intake that suits your situation’ introduced by the British media outlet The Guardian.
How much does a child need?
Dr. Giles Yeo, professor of molecular neuroendocrinology at the University of Cambridge in the UK and honorary president of the British Society of Nutrition, emphasizes that growing children use a lot of protein, so they should consume plenty of protein. However, it is not recommended to eat the same way as adults. After our body creates cell tissue or uses it in various places, all remaining protein turns into fat. At this time, nitrogen remains as a by-product, and if this process progresses to an extreme level, stress can be placed on the kidneys, which is not good.
The recommended amount is 14.5g (about 2 large eggs) per day for children aged 1 to 3 years, 19.7g (a small amount of peas) for children aged 4 to 6 years, and 28.3g (1 cup of cooked beans) per day until the age of 10. . Then, from the age of 14 until they reach their 40s, girls need 45.4g, slightly more than adult women, while boys need 55.2g, slightly less than adults.
How much does someone who exercises a lot need?
Even if you want to exercise hard, get in shape, and try to consume a lot of protein, it is not good to eat excessively, such as eating a whole chicken a day. For example, for rugby players with a large physique, the recommended amount of protein is about 2g per kg of body weight, which is in the upper range recommended by the American College of Sports Medicine.
So, is it okay for people who run 10km or marathons to consume more protein than the general population? Dietitian Linia Patel suggests starting by eating around 1g to 2g per kg of body weight. She says protein intake should be increased slowly, and if you’re new to exercise, she recommends eating around 1.2 grams per kilogram of body weight. This may vary depending on age. Also, the timing of protein intake is important. Skipping protein after jogging in the morning and then eating chicken rings for dinner doesn’t help.
Should you eat more protein when you’re pregnant?
Patel emphasized that it is not advisable to consume two servings of protein just because you have a child in your body. Pregnant women only need to eat a healthy and balanced diet. Only after the third trimester of pregnancy, 300 kcal is added to the daily intake. And just eat a healthy, balanced diet as usual. There is no need to try to consume more protein.
What is the recommended daily amount of protein for middle-aged people?
The British Nutrition Foundation recommends that men and women consume about 56g or 45g of protein per day, respectively. This amount is only a guideline and not a recommended upper limit. In middle age, hormone production decreases. Estrogen and progesterone decrease in women and testosterone decrease in men. At this time, the decrease in muscle mass is a natural phenomenon in preparation for healthy aging. This is the time to strengthen strength training to maintain muscle mass. Patel said it is important to consume enough protein from middle age onwards, and recommended 46.5g for women, a slightly higher intake than recommended by the British Nutrition Foundation.
How much do you need in old age?
Valter Longo, a professor of gerontology and biology at the University of Southern California, advises that starting in your late 70s, you need to consume up to 1 gram of protein per kilogram of body weight every day. Patel is of the opinion that it is better to eat a little more protein. As we age, we use protein less efficiently than when we were younger. This is why older people need a little more to slow the natural decline in muscle mass, Patel adds. She emphasized that active older adults may need 1.4 grams of protein per kilogram.
The best way to get all of this is to include quality protein in your meals. For example, 20g of protein is 2 slices of toast with nuts, 2 eggs, and a spoonful of peanut butter. A latte with milk, 2 slices of whole wheat toast, and 125g of Greek yogurt with pumpkin seeds are also good. The same goes for a small chicken breast or half a large one, 75 grams of smoked or poached salmon, or a cup of cooked salmon.
Patel advises that consuming enough protein is important in determining quality of life in old age. As we age, muscles are an essential element for a healthy life. Protein is what builds these muscles. Everyday actions that you don’t know about when you’re young are all possible because you have muscles. Muscles are needed to climb stairs without getting tired, to sit down or stand up from lying on the sofa. If muscle loss increases due to aging, not only metabolic health but also movement becomes difficult, which can lead to further aging.
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