Protein is a very important part of our food. A lot of us need it to build and keep our muscles, keep our immune systems strong, and keep our bodies strong.
But it’s not always clear how much protein we need or which foods are the best sources. Protein is an important part of a healthy diet, and this article breaks it down in a way that even school kids can understand.
Why Do We Need Protein?
Protein is what makes up our muscles, skin, and glands. It is needed for the body to grow, heal, and stay fit. We can lose muscle, feel tired, and have a weaker defense system if we don’t get enough protein.
As you may know, amino acids are the building blocks of life. We need to get some amino acids from food and some from our bodies. This is why it’s important to eat enough protein every day.
How Much Protein Do We Need?
For most people, 0.8 grams of protein per kilogram of body weight is the right amount. But this isn’t even close to what’s needed to stop muscle loss.
Studies show that eating more protein may be good for you, especially if you are trying to lose weight, are busy, or are older.
For example:
- A person who weighs 70 kg (about 154 lbs) should consume at least 56 grams of protein per day.
- Athletes or people who exercise regularly may need 1.2 to 2.0 grams per kilogram to support muscle growth and recovery.
- Older adults may need more protein to prevent muscle loss as they age.
Best Sources of Protein
Protein can come from animal and plant sources. Both types are beneficial, but they provide different nutrients.
Animal-Based Proteins:
- Chicken, turkey, beef, and fish
- Eggs
- Dairy products like milk, yogurt, and cheese
Plant-Based Proteins:
- Beans and lentils
- Nuts and seeds
- Tofu and soy products
- Whole grains like quinoa
Can Too Much Protein Be Harmful?
Some people are afraid that too much protein will hurt their bones or kidneys. But studies have shown that a high-protein diet is good for healthy people. Protein can be bad for people who already have kidney disease, but it’s good for most other people.
How Protein Helps With Exercise and Weight Loss
When you eat protein after working out, it helps your muscles heal and get stronger. Studies have shown that eating 20–30 grams of protein after working out makes muscles stronger and helps them heal faster.
For those trying to lose weight, protein is helpful because:
- It keeps you full longer, reducing hunger.
- It preserves muscle mass, preventing weight loss from muscles instead of fat.
- It boosts metabolism, helping the body burn more calories.
Protein and Aging: Why It Matters More As We Get Older
Of course, people lose strength as they age. This can make you weak and make you more likely to fall. To avoid this, older people should try to eat more protein during the day.
To keep their muscles strong and their health in general, older people should eat at least 1.2 to 1.5 grams of protein per kilogram of body weight, according to experts.
Make Protein a Top Priority
Protein is important for all ages, from young students to older people. No matter what kind of food you eat, the important thing is to get enough to meet your body’s needs.
If you work out a lot, are getting older, or want to keep your weight at a safe level, eating more protein may help you in other ways.
To build a stronger, healthier body, you should make smart food choices and eat a range of protein-rich foods. Learn more about protein and include it in all of your meals to stay healthy for life.