The daily protein recommendations when following a diet vary depending on several factors, such as age, sex, weight, and activity level. However, a general guideline is to consume between 0.8 to 1.2 grams of protein per kilogram of body weight. For example, an individual weighing 70 kilograms should consume between 56 to 84 grams of protein per day.
What We OfferConsuming excessive amounts of protein beyond the recommended daily intake can potentially have negative effects on the body. High protein intake can lead to strain on the kidneys, dehydration, increased risk of osteoporosis, and nutrient imbalances. It is important to maintain a balanced diet that includes a variety of nutrients rather than focusing solely on protein.
There are plenty of good sources of protein for individuals following a diet. Some examples include lean meats such as chicken, turkey, and fish, as well as plant-based sources like tofu, legumes, and quinoa. Dairy products, such as Greek yogurt and cottage cheese, also provide a good amount of protein. It is important to choose sources of protein that are low in saturated fats and added sugars.
While protein supplements can be convenient for individuals who struggle to meet their protein requirements through whole food sources alone, they are not essential for everyone. Adequate protein intake can usually be achieved through a well-balanced diet that includes a variety of protein-rich foods. However, individuals with specific dietary restrictions or highly active lifestyles may benefit from protein supplements. It is recommended to consult with a healthcare professional before incorporating protein supplements into a diet.
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