Daily protein intake requirements aren’t one-size-fits-all.
That’s whygetting enough proteinin your daily diet is important.
But how much do you need in a day?
Abbey Littlejohn
Don’t Miss:Healthy High-Protein Recipes
How Much Protein Do You Need Each Day?
That’s about 200 to 700 calories from protein for a 2,000-calorie diet.
Sarcopenia is a major risk factor for falls in older adults.
Do I Need More Protein?
But how you spread out your proteinthroughoutthe day may matter just as much as how much you eat.
But research suggests that evenly splitting up your protein consumption is the best way to support your muscles.
Recipe to Try:Avocado & Smoked Salmon Omelet(with 19 g protein!)
Participants in both groups also engaged in strength training exercises.
And less muscle mass could mean decreased metabolism (which makes it harder to lose weight).
Try It:High-Protein Breakfast & Brunch Recipes
How Much Is Too Much Protein?
Unless you have kidney disease, a high protein intake is unlikely to cause harm.
The terms “complete” and “incomplete” protein are misleading.
Soy foodssuch as tofu, tempeh and edamamesupply all of the essential amino acids, as do pistachios.
Othergreat vegetarian sources of proteininclude eggs, Greek yogurt, quinoa, seeds, nuts and nut butters.
Adequate protein is needed at all levels of fitness.
The IOM’s guidelines were based on studies in sedentary individuals.
Does more protein equal better results?
No, says Crandallresearch suggests that benefits level off above recommended intakes.
Plus, the key in of protein you choose could give you an athletic edge.
The result is gradual muscle loss that can lead to decreased strength, frailty and loss of mobility.
But you might give Father Time a one-two punch by staying active and eating enough protein.
But muscle mass maintenance is not the only thing protein is good for.
While eating enough protein is crucial, timing matters, too.
Spread out your protein to maximize muscle cell growth.
And breastfeeding parents need additional calories and protein to make enough milk and recover from pregnancy.
Aim to include protein-rich foods throughout your day, not just at dinner.
