If you are sedentary, you officially need 0.8 grams per kilogram of body weight. As per the recommended daily allowance prepared by the Government Food and Nutrition Board. This translates to a place 45 to 60 grams of protein daily For most people who don’t exercise very often – either about two chicken breasts (about 30 grams of protein each) or a 6-ounce can of tuna (about 40 grams) and a quarter cup of almonds (about 8 grams).

But this amount is almost complete. Really very low For many of us. “It may be enough for protein to maintain life, but it’s too low for people who are physically active,” says Eric Rawson, a professor of nutrition and exercise science at the University of Mechanicsburg, Pa.

The best advice for active people would be “1 to 1.2 grams per kilogram” of body weight each day, Phillips said, or “up to 1.6 grams per kilogram” of body weight if you’re physically active. . In simple terms, if you weigh 160 kg or 72.5 kg, 1 gram per kilogram of weight is 72.5 grams of daily protein, which is the amount of protein you will get during the day, by eating a 6-ounce steak (approximately). 42 grams), one cup of Greek yogurt (about 17 grams), and one-half cup of tofu (about 20 grams).

Some researchers advocate for more, though, especially for athletes in the midst of intense training, when their muscles are under constant tension. For them, an “optimal” amount of protein can be up to 2.2 grams per kilogram of body weight each day, or roughly one gram of protein for every pound of body weight, says Shawn Aren, chair of the exercise science department. University of South Carolina and longtime sports nutrition researcher.

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