Why is protein important?
Protein is very important for our body. When you work out in the gym, your muscles get damaged. Protein helps to repair and strengthen these muscles. If you do not take enough protein, your muscles will not be able to form properly and may become weak.
Harmful effects of protein deficiency
- Muscle weakness: Protein deficiency can weaken your muscles. This will reduce your strength and you will get tired quickly.
- Fatigue and weakness: Not getting enough protein will make you feel tired quickly and reduce your energy.
- Decreased immunity: Protein strengthens your immune system. Its deficiency can make you fall sick quickly.
- Difficulty in losing weight: If your goal is to lose weight, a lack of protein can make it difficult. A protein-rich diet helps control your appetite and increase metabolism.
Protein is very important for those who work out in the gym, because it helps in repairing and growing muscles. Protein needs are different for different age groups and genders. Let us know who should take how much protein.
18-30 years
Male: At this age, males should take about 1.6 grams of protein per kilogram of body weight. If your weight is 70 kg, then you should take about 112 grams of protein daily.
Female: Females should take about 1.4 grams of protein per kilogram of body weight at this age. If your weight is 60 kg, then you should take about 84 grams of protein daily.
31-50 years
Males: At this age, males should take about 1.4-1.6 grams of protein per kilogram of body weight. If your weight is 70 kg, then you should take about 98-112 grams of protein daily.
Female: Females at this age should take about 1.2-1.4 grams of protein per kilogram of body weight. If your weight is 60 kg, then you should take about 72-84 grams of protein daily.
Above 50 years
Males: At this age, males should take about 1.2-1.5 grams of protein per kilogram of body weight. If your weight is 70 kg, then you should take about 84-105 grams of protein daily.
Female: Females at this age should take about 1.0-1.2 grams of protein per kilogram of body weight. If your weight is 60 kg, then you should take about 60-72 grams of protein daily.
Good sources of protein
- Eggs: One egg contains about 6 grams of protein.
- Chicken: 100 grams of chicken contains about 31 grams of protein.
- Fish: 100 grams of fish contains about 20-25 grams of protein.
- Lentils: One cup of lentils contains about 18 grams of protein.
- Nuts and seeds: A handful of nuts contains about 5-7 grams of protein.
- Milk and milk products: One cup of milk contains about 8 grams of protein.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.
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