Dear MEL Topic Readers,
How much protein do you really need to get strong?
Protein has many functions in the body. For example, eating enough protein helps maintain muscle mass and grow muscle when you exercise. Also, protein helps the body build and repair tissues, which is especially important after an injury. In addition, it supports the immune system, helps maintain bone health, and boosts metabolism. Interestingly, it helps with weight control as well since the body burns more calories digesting protein than carbohydrates. Then how much protein should we take each day? It is recommended that an adult should take about 0.8 grams of protein per kilogram of body weight. So if you weigh 70 kg, you should take 56 grams of protein a day. But if you are very active or exercise a lot, you’ll need 1 gram of protein per kg each day. Also, older people need to take more protein as they tend to lose more muscle mass than when they were younger. To take sufficient protein, you don’t have to eat a lot of red meat or eggs every day as there are many different kinds of protein-rich foods like soybeans, lentils, nuts, and yogurt. You can also take protein supplements to help increase protein intake, but only to supplement your diet. The best way to achieve a healthy diet is to plan meals with protein-rich food and try to eat protein at every meal.
Read the article and learn how to take protein for your health.
https://www.bbc.com/future/article/20250212-how-much-protein-do-you-really-need-to-get-strong
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