If you are an active person, following a nutritious diet gives you the energy you need for exercise. It is important to strike the right balance of nutrients to keep your body running efficiently. Protein is a macronutrient -- meaning your body needs large quantities of it -- which helps build and repair your muscles. If you work out, you have different protein requirements than someone who does not. Knowing how much protein to eat can help you stay healthy and strong.
Protein is in every cell in your body and helps with basic functions, such as tissue maintenance and repair as well as synthesis of hormones and chemical reactions in your body. Protein makes up a major portion of your hair, nails and muscles. Your muscles are composed of about 75 percent water and 15 percent protein, notes Montana State University. Protein provides your muscles energy for exercise but its main function is to build and repair muscles.
Recommendations
The exact amount of protein your body needs depends on your size and activity level. The more you weigh and the higher your activity level, the more protein you need. The Institute of Medicine offers general guidelines for protein consumption. IOM recommends adults consume 10 to 35 percent of daily calories in the form of protein. Active adults should consume an amount in the 20 to 35 percent range. Adults should get a minimum of 0.8 grams of protein for every 1 kilogram of body weight, or about about 64 grams a day for a 160-pound adult.
Protein and Activity Level
Active people need more protein than sedentary people. If you strength train, you will need extra protein to help rebuild your muscles after lifting weights. Aerobic activities also require protein, as protein helps repair muscle tears and strains. You also need muscle strength to perform aerobic activities, such as walking, swimming, skiing and running. Your body slows down its production of protein during aerobic exercise, so you will need to include enough protein in your diet to balance out temporarily lowered protein levels.
Protein Sources
It is important to consider the types of protein you consume to make sure your body can digest most of what you eat. Proteins are made up of different kinds of amino acids, or protein building blocks. Complete proteins include all of the essential amino acids, which are called essential because your body can't make them but needs them to function properly. Complete proteins occur in animal sources of food -- such as meat, fish, poultry, eggs and dairy products. Incomplete proteins do not include all of the essential amino acids and occur in beans, nuts, seeds and some grains. You can pair some incomplete proteins together to get all of the essential amino acids, such as beans and rice.
Member Comments