Protein: what is the essential daily amount?
A lack or excess of protein can be harmful to the body. However, determining the ideal amount of protein per day can be complex, especially if you're not a nutrition expert. So what is the recommended amount? Find our insights in this article.
What are proteins used for?
Just like carbohydrates and fats, proteins are essential nutrients for the body. They are vital for their two main roles:
Structural role
They renew muscle tissues, hair, nails, skin, and the bone matrix. This is particularly true for collagen or keratin.
They also contribute to muscle building.
Energy role
If the body needs it, proteins can participate in energy production (ATP). 1 gram of protein = 4 calories.
Functional role
They perform multiple functions within the body, such as:
- Transporting oxygen to various organs (hemoglobin).
- Regulating blood sugar levels.
- Strengthening the immune system.
- Facilitating movement (through striated muscles and the digestive system).
What are our protein needs?
The average requirement for adults is about 0.8 g per kilogram per day.
Thus, a woman weighing 60 kg would need about 50 g of protein per day, and a man weighing 80 kg would need about 60 g of protein per day.
However, protein needs vary depending on age, weight, activity level, and the physiological state of each individual. For example:
For athletes
This varies depending on the sport, frequency, and intensity:
- Leisure sports: 0.83 g/kg/day.
- Endurance: 1.2 to 1.4 g/kg/day.
- Strength sports: 1.5 to 1.8 g/kg/day.
For elite athletes, the needs range from 1.6 to 2.3 g/kg body weight.
For children
This varies with age:
- 0-2 years: 10 g per day
- 2-3 years: 12 g per day
- 4 years: 15 g per day
- 11 years: 29 g per day
- 18 years: about 50 g per day
Needs are increased for premature infants: 3.8 g/kg/day. Ask your pediatrician for advice.
For pregnant or breastfeeding women
Here again, needs are increased:
- 10 g more per day for pregnant women
- 15 g more per day for breastfeeding women in the first six months, then 10 g more in the following six months.
Other situations with increased protein intake
- Older people
- Severe burn victims
- People in recovery
On the other hand, individuals suffering from kidney failure and liver diseases should reduce their protein intake.
What happens if i don’t eat enough protein?
An insufficient protein intake can lead to the following problems:
- A weaker immune system
- Muscle and bone mass loss
- Liver dysfunction
- Poor wound healing
- Premature aging of the skin
On the other hand, excessive protein consumption can lead to:
- Increased urea levels
- Calcium loss and increased calciuria
- Disruption of the acid-base balance
- Kidney and liver problems
How should i distribute proteins throughout the day?
It is important to distribute protein intake throughout the day to maximize its effectiveness.
- Opt for a low glycemic index and protein-rich breakfast to improve cognitive performance and boost motivation (dopamine). Think of eggs, protein smoothies, or porridges using protein powders.
- If you consume meat or fish, try to eat them at lunch and vary your sources throughout the week.
- For dinner, prefer plant-based proteins to help your body sleep better through melatonin production. Consider legumes (dried beans, lentils, chickpeas), pseudo-grains (quinoa, buckwheat, amaranth), or soy products (tofu, tempeh).
Conclusion
Optimizing your protein intake is essential to maintaining optimal health and supporting various vital body functions. By understanding your specific protein needs, which vary based on age, activity level, and physiological state, you can adjust your diet to meet them in a balanced way. Don’t forget the importance of distributing protein intake throughout the day and exploring various sources, including plant-based proteins, to diversify and enrich your diet.
FAQ - frequently asked questions about protein
Why are proteins important for our bodies?
Proteins are essential for renewing muscle tissues, hair, nails, skin, and bone matrix. They also participate in oxygen transport, blood sugar regulation, immune system strengthening, and energy production when necessary.
How much protein should I consume each day?
For an average adult, it is recommended to consume about 0.8 grams of protein per kilogram of body weight per day. However, these needs vary depending on age, weight, activity level, and physiological state.
Do protein needs differ for athletes?
Yes, protein needs vary depending on the intensity and regularity of physical activity. For example, recreational athletes need 0.83 g/kg/day, endurance athletes require between 1.2 and 1.4 g/kg/day, while high-level athletes may need up to 2.3 g/kg/day.
What are the protein needs for children?
Protein needs in children vary with age. For instance, a child aged 0-2 years needs 10 g per day, a 4-year-old needs 15 g per day, and an 18-year-old needs about 50 g per day.
Do pregnant or breastfeeding women have specific protein needs?
Yes, pregnant women should consume an additional 10 g of protein per day. Breastfeeding women need 15 g more per day during the first six months of lactation, then 10 g more in the following six months.
What happens if I don’t consume enough protein?
An insufficient protein intake can lead to a weakened immune system, muscle and bone mass loss, liver dysfunction, poor wound healing, and premature skin aging.
What are the risks of excessive protein consumption?
Excessive protein consumption can lead to increased urea levels, calcium loss, acid-base imbalances, and kidney and liver problems.
How should I distribute protein throughout the day?
It is recommended to consume protein at each meal to maximize its effectiveness. Opt for a protein-rich breakfast to improve cognitive performance, consume meat or fish at lunch, and choose plant-based proteins for dinner to promote better sleep.
What are good examples of plant-based proteins?
Good sources of plant-based proteins include legumes (dried beans, lentils, chickpeas), pseudo-grains (quinoa, buckwheat, amaranth), and soy products (tofu, tempeh).
