The official nutritional organizations recommend a fairly modest protein intake.The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. This amounts to 56 grams per day for average sedentary man and 46 grams per day for the average sedentary woman.
The amount of protein you need depends on many factors, your activity level, age, muscle mass, physique goals, and overall health.Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Protein intake is not only about quantity but also quality. Eating animal products like meat, fish, eggs, or dairy every day, gives you enough protein. Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate and reducing your appetite thus helps you loose weight.
A study in men with obesity showed that, consuming 25% of calories from protein increased feelings of fullness, as well as reduced late-night snacking desires and obsessive thoughts about food by 50% and 60%, respectively.
To gain muscle, your body must synthesize more muscle protein than it breaks down. Those who want to build muscle should eat more protein and exercise frequently. A higher protein intake can help build muscle and strength. If you're interested in size, It's better to consume more protein.
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