How much is 25 to 35 grams of protein? The National Academy of Medicine recommends that adults get at least 0.8 grams of protein a day for every kilogram you weigh. Statistics show there are a lot of people in the world that don’t get enough protein in their diet.
How much is 25 to 35 grams of protein? iStock-photo credit: bit245
American Dietetic Association recommend that people who lift weights or do strength training activities require about 1.2 to 1.7 grams of protein for every kilogram you weigh.
Why does someone need protein?
You need protein for building muscle, strengthening your bones, improving the health of your skin and enhancing the health of your skin.
Some of the specific things that protein does for you:
• It helps to repair your muscles after you work out and it builds lean muscle mass tissue.’
• Having enough protein in your blood helps to keep enough water in your blood.
• Protein makes you feel fuller, which the result of this is eating less food and losing weight.
As we age, we lose muscle in fact every decade after the age of 30 we lose 3 to 5% of lean muscle. Sarcopenia is an important thing as we approach our 50’s and older. Sarcopenia is when you lose lean muscle mass and strength. Studies show that people over the age of 65 should be trying to get at least 35% of their daily calories from protein.
If you are a pregnant women studies show they don’t get enough protein in their diet. Protein is needed to help grow and support your baby in your womb. Research studies show that 1 in 8 pregnant women don’t get enough protein during the final two thirds of their pregnancy.
Some good protein foods to eat are:
• Chicken
• Turkey
• Eggs
• Beef
• Steak
• Fish
• Quinoa
• Nuts and Seeds
• Tofu
• Tempeh
Some of the side effects of consuming too much protein are the following:
Kidney Damage– which is when your kidneys are processing too much protein, making your kidneys work harder.
Digestive Issues– It can cause bloating issues, and it can cause diarrhea as well as constipation issues.
Bad Breath– When you are consuming a high protein diet and low carbs diet typically leads to ketosis. And one of the side effects of this is bad breath.
One of the major health issues of too much red meat and eating processed meats and consuming a high amount of saturated fat is having higher cholesterol levels. And the result of this is a higher risk for heart diseases. What you are not able to get through whole foods protein wise you can get through dietary supplements. Supplements can help fill the protein gap in terms of helping you meet your daily protein needs.
The Bottom Line is 25 to 35 grams of protein per day, isn’t too much protein to take daily. In fact, if you are an active person, you should take 1.2 to 1.7 grams of protein per kilogram.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.
https://ethicalinc.com/product/appetite-suppressant/
About Author- Obi Obadike
https://ethicalinc.com/about-us/
https://about.sharecare.com/press-releases/sharecare-names-top-10-fittest-cities-america/
References
1) The American Journal of Clinical Nutrition: “Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003-2004.”
2) The Journal of Nutrition, Health and Aging: “Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis.”
3) American Journal of Clinical Nutrition: “Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014.”
4) Cleveland Clinic: “Incomplete Proteins,” “Kwashiorkor,” “Sarcopenia,” “Yes, You Can Definitely Eat Too Much Protein.”
