How much protein a person needs daily
The average grown man requires at least 56 grams of protein daily female – 10 grams less. This amount of protein can be obtained by consuming two to three servings of protein products. One hundred grams of meat, on average, contains about 20 grams of complete protein. In a box of yogurt, weighing in at 250 grams, protein 10 grams, a Cup of whole milk – 8 grams of protein. To get a full dose of protein from plant foods, you will have to eat about 3 cups of dry beans.
The lack of protein leads to muscle atrophy and disruption of certain vital functions of the body.
There are four groups of people who need to consume more protein than everyone else. These include:
pregnant and lactating women;
- athletes experiencing intense physical loads;
- people sitting on a diet, wishing to lose body relations but to maintain muscle mass;
- vegans and vegetarians refuse animal sources of protein.
Scientists think that excess protein can lead to excessive stress on the liver. Nutritionists say that protein foods should not exceed one third of the total daily diet.
Animal food rich in protein
Contrary to popular belief, most protein contains no red meat – beef or veal and chicken or Turkey. So 100 grams of chicken breast – 32 grams of protein, and the same quantity of beef fillet only 20. A rich source of the macronutrients fish and seafood. Most protein is found in tuna, halibut, salmon – about 30 grams of gold for serving. In the perch, flounder, cod, tilapia protein a little less, about 20-25 grams for the same weight.
A lot of protein in dairy products – cheese, yogurt, cottage cheese. Low fat products are considered more healthy, contain a bit less useful macronutrients. Nevertheless, even in the curd or cheese, low in fat, contains from 8 to 16 grams of protein.
A popular source of protein – eggs. One average chicken egg, the body will receive at least 4 grams of protein.
Vegetable food rich in protein
Vegetarians and vegans knowingly recommend daily use of nuts. Cashews, almonds, Brazil nuts can rival the protein content of meat products. Just ¼ Cup of almonds provide the body with 8-10 grams of protein. One hundred grams of peanuts or pistachios contains about 15-20 grams of beneficial microelement. As much protein is contained in such portions of Flaxseed or sunflower seed.
Many people know that large doses of protein is in beans. So a hundred gram serving of prepared lentils contains 9 grams of protein, soybeans – 11 grams, chick peas – 16 grams, and beloved red beans 7 grams.