How much protein should you be eating?

When it comes to losing weight the first thing we cut off on our diet are carbohydrates and as consequence, we raise the amount of protein on our meals: but, is that the right way to go? What exactly are proteins? And how much protein should you be eating?

Proteins are essential nutrients comprised of amino acids linked together by peptide bonds (formed between two amino acid molecules). Proteins are used by the human body to build new cells, maintain tissues and synthesize new proteins that make it possible for us to perform basic bodily functions. Besides those roles, proteins help to repair our bones, our muscles and help strengthen our immune system. They contain 4 Kilocalories per gram, therefore proteins are also used as an energy source.

The amount of protein we need depends on our sex, age, how much we weigh, how active we are, among other characteristics. As a general rule, the National Academy of Sciences states that healthy people must consume between 10% and 35% of their daily calories from protein. More specific, the Academy has set a Dietary Reference Intake (DRI) of 46 grams of protein per day for healthy women and 56 grams per day for a healthy man.

High performance athletes and pregnant woman need extra protein because they are building new tissue quickly. People with bad injuries such as burns, cuts and broken bones and people submitted to surgical procedures require more protein than an average person in order for the body to regenerate the affected areas.

Our bodies do not store proteins, therefore we need a steady supply of protein every day. Most people get all the protein they need from their diet. In fact, most of us are getting more than what our body really needs. Eating more protein means more calories which can lead us to gain weight. If the extra protein is obtained from red meats and other animal sources, it might be high in saturated fat which may lead to high cholesterol and heart disease risk. A high protein intake can also raise the risk of kidney stones formation and worsen medical conditions such as kidney and liver disease, gout or diabetes.

Protein deficiency is rare in Canada. Most of us do not need to worry about reaching our DRI for protein. However, strict vegetarians, vegans, and elderly people should be aware of the signs of a low-protein diet which include: tired and weak muscles, weight loss, anemia, edema (fluid retention), hair loss, among others.

If you need personal guidance on how to include the right amount of protein on your diet and what are the best sources of protein to eat according to your characteristics and lifestyle, come and visit Vitalia Nutrition, where we can help you answer all your questions and doubts!