Protein is an essential macronutrient that supports important processes in the body, and with the wide variety of sources, it is easy to get your recommended fixed amount. Active adults should consume between 0.55 and 0.91 grams of protein per pound of body weight each day to get optimal health benefits. this article takes a closer look at protein and how to make sure adequate intake is being achieved.
Many people are well aware of the importance of protein. With so many sources of protein found in everyday foods, itโs easy to get your daily recommended intake without having to resort to supplements or snack bars. Discover more about protein and how to make sure youโre getting the right amount for optimal health.
Essential Amino Acids
Protein is an essential macronutrient that plays a vital role in the body, providing energy and aiding in growth and development. It consists of 20 different amino acids, with nine of those being essential and must be acquired through dietary protein. The other 11 amino acids are non-essential and can be produced by the body. Protein helps to support many key processes in the body, making it an important nutrient for overall health.
Protein Requirements for Active Adults
Active adults have the opportunity to meet their protein needs to support muscle building, repair, and recovery. According to Dietary Guidelines for Americans, active adults should consume between 0.55 and 0.91 grams of protein per pound of body weight each day. This range is based on factors such as age, gender, activity level, and any health conditions an individual may have. For example, a 150-pound person requires between 82 and 136 grams of protein daily, while a 200-pound person needs between 109 and 182 grams of protein every day.
Sedentary individuals are in luck when it comes to protein requirements, needing only 0.36 grams per pound of body weight. This equates to 54 grams for a 150-pound person or 72 grams for a 200-pound person – a relatively small amount when compared to more active lifestyles.
Benefits of a Vegetarian Diet
A vegetarian diet is perfectly capable of providing enough protein for a healthy lifestyle. Eating a variety of plant-based proteins such as beans, grains, nuts, and seeds can ensure that all essential amino acids are consumed in a day. Animal proteins, such as dairy, eggs, meat, and seafood, contain all nine essential amino acids, but it is not necessary to eat them all in the same meal. As long as all nine are consumed within a day, adequate protein intake can be achieved.
Spreading Protein Intake Throughout the Day
It is beneficial to spread protein intake evenly throughout the day to maximize body absorption. It is recommended to consume at least 15-25 grams of protein per meal and snack, and if you exercise, adding that same amount within two hours of a workout can further enhance recovery.
Breakfast
Breakfast Ideas:
1. Scrambled eggs with fruit and toast
2. Protein-packed smoothie with Greek yogurt, fruit, and nuts
3. Sandwich with turkey and cheese on whole wheat bread
4. Salad topped with grilled chicken and nuts
Creating a protein-rich meal doesn’t have to be challenging. A good starting point is to include at least one serving of protein-rich food in every meal or snack. For breakfast, two scrambled eggs with fruit and toast make a great option or a smoothie made with protein-packed Greek yogurt, fruit, and nuts. Lunch could be a sandwich with turkey and cheese on whole wheat bread, or a salad topped with grilled chicken and nuts. For dinner, try a tofu stir-fry with vegetables and brown rice, or a classic meat, potatoes, and vegetable dinner for a complete protein-rich meal.
For snacks, hummus, peanut butter, cottage cheese, yogurt, and nuts all make great choices. Add a piece of fruit or vegetable or pair them with some whole grain chips or crackers for an energizing protein-packed snack.
Protein is an essential nutrient for overall health. Active adults should be aware of their recommended daily intake depending on factors such as age, gender, activity level, and any health conditions. Not meeting this healthy balance can have serious consequences in terms of muscle building, repair, and recovery. It is essential to maintain a healthy lifestyle and dietary practices to stay fit and active. Therefore, protein plays a major role in helping to reach those goals and active adults should be sure to get enough protein from all kinds of sources to support their bodies optimally.
