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How Much Protein Do I Need Every Day?

BY Nives Orešnik @nivesoresnik / 26.Jul.2019 / Recipes

We all know that our bodies need protein and amino acids as the building blocks of cells and regeneration. Those who are more athletically inclined and all those who would like to burn body fat and build muscle (or lose weight in general) should increase their protein intake.
We all need protein, though.
Together with carbohydrates and fat they form the group of macronutrients.

Macronutrients are essential for our bodies and insufficient amounts of them throw our systems off balance and start causing health problems.

Protein in our bodies 

The protein we ingest gives support to everything listed below, the various types of proteins and their roles in our bodies:
enzymes, contractile proteins (responsible for muscle adduction), hormones, antibodies (for our immune systems), transport proteins (responsible for carrying nutrients throughout the body), and DNA. 

Animal and plant sources of protein 

In comparison to animal-based protein, plant-based protein usually lacks essential amino acids, so if our diet is all or mostly made up of plant matter, we need to be careful to ingest all of the important nutrients that our bodies need to function well. 

Vegetarians and vegans therefore need a little bit more organization, information, attention, and planning. To work properly the human body needs sufficient amounts of all essential amino acids. If your diet lacks a certain amino acid, your body will have a hard time making use of the other amino acids, which are otherwise plentiful in the foods you eat. Just the same, if the plants you eat are low in protein, you need to eat larger quantities to get enough nutrients.

How much protein do I need every day? 

Every day our bodies need at least 1.5 grams of protein for every kilogram of body mass.
This is the bare minimum we need to stay healthy. 

Of course we don’t recommend sticking to the lowest amount, especially if you have an active lifestyle. In that case 2 grams per kilogram of mass are recommended, and if you’re a guy, then you should eat even more.

This means, for instance, that a woman weighing 65 kg should have 97.5 g of protein a day, or 130 g if she is active. 

But be careful: 150 g of meat or yoghurt doesn’t mean 150 g of protein. 

In fact, 100 g of turkey yields around 24 g of protein, of fish 21 g, of chickpeas 8 g, of white beans 7 g, of broccoli 4 g, and of salad 1 g.

Protein Powder

Powdered protein is made up of protein isolates from plants or animals and can make a rich, healthy meal in and of itself, or can supplement a healthy snack.
Powders usually contain 20-30 g of protein per portion, depending on the manufacturer, and they are easily absorbed by the body, especially when mixed just with water and no other ingredients.

In years past, powdered protein was more or less considered something that only serious athletes used. Today, though, powders have become an important part of many diets, especially in cases where the food we eat simply doesn’t have enough protein, or if we don’t have enough time to make a healthy meal. Powders are also used by people who simply want to increase their protein intake without increasing their amounts of other macronutrients.

The advantages of hemp protein from MGC Nutraceuticals are infinite, but let’s just list a few things that set it apart from other supplements:

30 g of protein per portion
– Portions come individually packaged, so you can take them with you anywhere
– MGC Nutraceuticals uses no GMOs (genetically modified organisms)
– Great for vegetarians and vegans, as they contain no animal products
– Complete sources of 9 essential amino acids
Certified as organically and sustainably grown (pea and hemp protein)
– All flavors (vanilla, toffee, and coconut milk) are derived exclusively from natural sources, only from the aromatic essences of naturally occurring plant sources through physical extraction methods: pressing, enzymes, microorganisms, distillation, and extraction
Protein from MGC Nutraceuticals is easy to digest and light on your system   

Product used in this article