Know about Protein

Your body's protein needs depend on your gender, body weight, age, physical activity level, and other factors.  All other things being equal, men need more protein than women.  According to the Institute of Medicine, the recommended daily allowance for an average adult man is 56 grams per day. Adult women need 46 grams, teenage boys 52, and infants 10.

For example, a typical day of protein intake of 50 grams would include:  Chicken, 3 ounces, 21 grams; two large eggs, 13 grams; 2 tablespoons of peanut butter, 8 grams; and 8 ounces of yogurt, 8 grams. More specific recommendations, based on body weight, call for adults to get  about 8 grams of protein for every 20 pounds of body weight. In general, it's recommended that 10% to 35% of your daily calories come from protein.

To some degree, your level of physical activity influences the amount of protein your body needs.  Recent research suggests athletes may need more than the Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight (or about 0.4 grams per pound) per day.  Athletes may need slightly more than that -- about 1 to 2 grams per kilogram per day to repair and rebuild their muscles.

Beef and other meats tend to be particularly protein-packed.  However, animal-based proteins also tend to be high in saturated fat, which can lead to high cholesterol and heart disease. When choosing red meats as a source of protein, stick with the leanest cuts and chose moderate sizes.  Processed red meats in particular have been linked to a higher risk of colon cancer.  Most experts recommend limiting your intake of red meat to 18 ounces weekly and avoiding processed meats.

Protein is an essential part of every cell of your body, comprising about 15% of your body weight.  It has a wide variety of uses and functions, including providing energy, helping to build the structural skeleton of cells, moving molecules from one place to another, breaking down toxins, and repairing bones and muscles.

High-protein diets are not a magic bullet for weight loss.  But studies have shown that diets that substitute protein for carbohydrates may help people lose weight.  High-protein foods move more slowly through the digestive system, helping you to feel full for a longer period of time after a meal.  And your body burns more calories digesting protein than it does digesting carbs.  Also, protein can help you avoid peaks and valleys of hunger by keeping your blood sugar levels relatively steady.

 Too much protein can also cause problems for people with specific medical conditions, such as kidney disease or diabetes. If you eat too much protein, you're taking in unnecessary calories, which can lead to weight gain.

The human body does not store proteins the way that it stores carbohydrates and fats.  For this reason, and because the body is continuously breaking down and replacing proteins, you need a steady supply of protein every day. Consuming high-protein foods or beverages soon after exercise helps build and restore muscle.   

Most people don't need to worry about eating enough protein.  However, strict vegetarians and older people in particular should be careful to monitor themselves for warning signs of protein deficiency.  These include recent weight loss, muscle fatigue, and a decline in muscle strength.