How much protein do you need daily?

In the previous presentation we learned that proteins, unlike fats and carbohydrates, are not used in normal circumstances as a main source of energy, but are required daily to build and maintain blood, muscles, antibodies and enzymes among many, many other functions.

Generally speaking, most people eat more protein than we need, especially men between the ages of 15 and 70. Even many athletes tend to consume more protein than they need because their high caloric requirements are met by increasing their consumption of protein-rich foods.

In this presentation we will teach you how to determine the amount of protein you need to ingest daily. Obtaining this value is very simple, however, the wide variety of opinions that exist on the subject can lead us to follow patterns that are much less recommended by specialists.

What does the World Health Organization (WHO) recommend?

Based on serious scientific studies, the WHO recommends that healthy adults should consume 0.8 grams of protein per kilogram of weight per day. In other words, a person weighing 140 pounds (64 kilograms) who does not engage in significant physical activity should consume a little more than 51 grams of protein daily.

This figure is a very reliable scientific reference, but because of its general nature, it is subject to certain fluctuations, since protein needs vary due to different factors throughout life.

Main circumstances leading to an increase in protein demand

Regular physical activity: Those who work at physical activities or exercise daily need to increase their protein intake depending on the rigor of the physical activity. For example: those who walk or practice sports for recreational purposes should ingest between 1.1 and 1.5 grams of protein per kilogram of weight daily; however, those who work in very heavy physical activities or practice intense sports should ingest between 1.7 and 1.8 grams of protein per kilogram of weight daily, and may even need 2 grams of protein per kilogram of weight daily.

Pregnancy: The development of maternal and fetal tissues requires a considerable protein content in the diet of the pregnant woman, which increases as pregnancy progresses. At this stage it is recommended to increase protein intakes between 15 and 25 grams per day. A 140-pound pregnant woman should consume between 66 and 76 grams of protein daily.

During breastfeeding: It is estimated that to synthesize one gram of breast milk, the mother must use two grams of protein from the diet, so that protein deficiencies in the body of the nursing mother, reduce the quality of breast milk. Therefore, protein intakes should be increased by 25 grams per day more than recommended for a healthy non-lactating adult woman. A 140-pound pregnant woman would need to consume 76 grams of protein daily.

The stages of rapid growth: During childhood and especially in adolescence, stages in which there is a significant increase in the growth of organs and tissues, the body demands from the diet a greater number of proteins to be used in the formation of new cells and tissues.

The suffering and recovery from diseases: From the time certain diseases are diagnosed and during their development, increasing protein intake becomes a fundamental resource for treatment. Specialists should recommend increases in protein intake and adjust them periodically according to the patient's evolution.

Loss of muscle mass after the age of 45: To reduce the loss of muscle mass when we are getting older (sarcopenia), exercise and increased protein intakes are recommended. The recommended amount is about one gram per kilogram of body weight per day. A 140-pound individual would need to consume about 65 grams of protein daily.

Protein needs for sports.

Athletes need extra amounts of protein to compensate for the muscle degradation that occurs as a result of hours of intense training and for the formation of new muscle tissue cells that grow stimulated by the practice of physical exercise.

It is estimated that in order to achieve maximum muscle gain, men should ingest between 1.7 and 1.8 grams of protein per kilogram of weight per day, while in adolescents it should be between 1.7 and 2 grams per kilogram of weight per day. We should bear in mind that women require between 10% and 15% less than men.

The greatest increases in protein intakes in sport should be made in the following cases:

• Initial phase of training periods.

• When an increase in muscle mass is required.

• Athletes who perform very intense workouts.

• Adolescent athletes.

It is very important to bear in mind that the consumption of more than 2 grams of protein per kilogram of weight in healthy people is considered unnecessary by most specialists, especially taking into account that what stimulates the growth of muscle tissue is exercise and not additional protein.

Risks of following diets with excessive protein intake

The grandparents' maxim that "even too much of a good thing is bad" can also be applied in the case of protein consumption; bear in mind that the body is not capable of storing "excess protein", so that any additional quantity is used to cover energy demand or is stored as fat, contributing to overweight and obesity.

More exaggerated consumption would bring with it other more serious risks:

• Hepatic and renal overloads.

• Cardiovascular and respiratory disorders.

• Risk of demineralization.