How much protein do you actually need? + The truth about plant protein. You all probably know that protein is essential to good health.
While people are always trying (sometimes wrongfully) to reduce their fats and carbs, no one ever promotes a low-protein diet. Indeed, protein is a building block for your muscles, helps create and repair tissues, and is essential to the formation of enzymes, hormones, skin, blood…
Proteins raise a lot of questions, however. How much protein do you actually need? How much protein a day? Can you consume only plant protein? What happens when you get too much protein?
First of all, what is protein?
Proteins are made from chains of amino acids, which can be put into two groups: essential and nonessential.
Essential amino acids can’t be made by your body, and must therefore come from your food.
Nonessential amino acids can be produced by our bodies even if they aren’t found in our food.
Your body can’t really store protein, so it’s important to get enough quality protein from your food every day.
How much protein do you need?
This will come as no surprise, but protein needs vary according to many different factors, such as one’s age, weight, health, etc. Whether you are trying to lose weight or build muscle will also impact these needs.
The Recommended Dietary Allowance for both men and women is 0.8 grams of good quality protein per kilogram of body weight. (Around 0.36 grams per pound.)
However, this is the required amount to meet your basic needs: not necessarily the one for optimal health. You need a bit more than that for ideal body composition.
This number may vary depending on your lifestyle.
For instance, athletes, pregnant women, elderly people, and those trying to lose weight need more than that.
Animal or plant protein: which is best?
You can find good quality proteins in both animal and plant foods. Most animal foods are complete proteins, meaning that they contain each essential amino acid in a sufficient amount. They are also a bit more digestible than plant proteins, as they contain fewer antinutrients.
However, a lot of plant foods have a great amino acid profile as well. They often contain all the essential amino acids but may have a limiting one quantity-wise. We only need a sufficient amount of essential amino acids each day. If you eat three healthy and balanced meals a day you will most likely get enough. If you are eating enough calories, even if they come from plants, it is unlikely that you will develop a protein deficiency.
I then give you the best sources of animal protein and the best sources of plant protein!
Can you get too much protein?
While so many people are concerned about getting enough protein, it’s actually possible to get too much. Like any nutrient, overconsumption can lead to health issues.
Protein is an important macronutrient and should constitute an important part of any diet.
Hope you enjoyed this video and subscribe!
Watch my video about carbs:
__________
Read my blog post for more info and my sources:
Check out my blog!
Follow me on Pinterest!
Music 1&3 by Liles Music - Chill Mode -
Music 2 by Onistus - Clandestine -
__________
All information posted is for educational and informational purposes ONLY. While I do have a master’s degree in biology specialized in nutrition and health, I am NOT a doctor or dietician. I'm just stating my informed opinion, and these videos are NOT intended as a substitute for professional medical advice. Any decision to act upon the advice given in these videos is done at your own risk.
0 Comments