The amount of protein a person needs in their daily diet depends on the age, gender, level of physical activity and health of each individual. Protein is a macronutrient essential for the proper development and daily functioning of a person. Animal protein contains a full complement of essential amino acids, while plant-based protein is deficient.
How much protein does a person need daily
The average adult man needs at least 56 grams of protein daily, while a woman needs 10 grams less. This amount of protein can be obtained by consuming two to three servings of protein foods. One hundred grams of meat, on average, contains about 20 grams of complete protein. In a box of yogurt, weighing 250 grams, protein is about 10 grams, in a cup of whole milk - 8 grams of protein. To get a full dose of protein from plant-based foods, you'll need to cook and eat about 3 cups of dried beans.
Lack of protein leads to muscle wasting and disruption of some vital functions of the body.
There are four groups of people who need to consume more protein than everyone else. These include:
- pregnant and lactating women;
- athletes experiencing strong physical exertion;
- people who are on a diet, wanting to lose fat ratios, but preserve muscle mass;
- vegans and vegetarians who have given up animal sources of protein.
Scientists speculate that too much protein can put excessive strain on the liver. Nutritionists say that protein food should be no more than a third of the total daily diet.
Protein-rich animal foods
Contrary to popular belief, the highest protein content is not red meat - beef or veal, but white - chicken or turkey. So in 100 grams of chicken breast - 32 grams of protein, and in the same amount of beef fillet - only 20. A rich source of this macronutrient is fish and seafood. Most of the protein is found in tuna, halibut, salmon - about 30 grams per 100 gram serving. In perch, flounder, cod, tilapia there is a little less protein, about 20-25 grams for the same weight.
There is a lot of protein in dairy products - cheese, yogurt, cottage cheese. Low-fat foods that are considered healthier contain slightly less of the macronutrient. However, even low-fat cottage cheese or cheese contains 8 to 16 grams of protein.
Eggs are a popular source of protein. From one medium chicken egg, the body will receive at least 4 grams of protein.
Protein-rich plant foods
It is not for nothing that vegetarians and vegans are advised to consume nuts every day. Cashews, almonds, Brazil nuts can compete in protein content with meat products. Just ¼ cup of almonds will provide 8-10 grams of protein. One hundred grams of peanuts or pistachios contains about 15-20 grams of a useful macronutrient. The same amount of protein is found in a similar serving of flaxseed or sunflower seeds.
Many people know that legumes contain large doses of protein. So in one hundred gram portion of ready-made lentils contains 9 grams of protein, soybeans - 11 grams, chickpeas - 16 grams, and in the beloved by many red beans - about 7 grams.
