Protein is one of the three macronutrients needed to maintain good health; the other two are fat and carbohydrates. The Centers for Disease Control and Prevention, or CDC, recommends the average adult man and woman consume 56 g and 46 g of protein per day, respectively. However, physically active adults may need additional protein for energy, building muscle and maintaining lean muscle mass.
Why It's Important
Proteins are the building blocks of every cell and tissue in the human body. When you exercise, body proteins are broken down and must be replaced by new proteins. That's why it's important for athletes and physically active people to consume additional protein in their diets. Without enough protein, muscle tissue can be broken down and used as energy by the body, which can lead to muscle atrophy or loss of muscle tissue.
Types
The CDC recommends adults consume a wide variety of protein-rich foods. The two primary types of protein are complete and incomplete proteins. Complete protein is found in animal-based foods, such as meat, fish, cheese, eggs and dairy products. Incomplete proteins are primarily plant-based sources, such as rice, corn, beans and some vegetables. By eating a wide variety of these foods, it ensures your body is getting all of the amino acids -- building blocks of protein -- it needs to build and maintain muscle tissue.
Recommendations
The amount of protein ideal for you depends upon your physical activity level and bodyweight. Nutrition experts of Colorado State University recommend that endurance athletes consume 1.2 to 1.4 g of protein per kg of bodyweight. Strength-training athletes may need slightly more at 1.6 to 1.7 g per kg of bodyweight. Divide your weight in pounds by 2.2 to convert it to kilograms.
Sources
The CDC suggests choosing lean protein sources for maintaining maximum heart health when increasing the amount of protein in your diet. Fatty meats, though high in protein, contain large amounts of unhealthy saturated fats. Instead, choose lean cuts of meat such as chicken, turkey and fish. Choose low-fat or fat-free yogurt, milk and cheese. Egg whites are also lower in saturated fat and dietary cholesterol compared to whole eggs with the yolk.
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