Protein is needed for energy and to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports Red blood cells remove carbon dioxide from your body, transporting it to the lungs for you to exhale. Red blood cells are made in the bone marrow. They typically live for about 120 days, and then they die.
Protein is also essential for building and repairing muscles, helping you achieve the benefits you desire of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.
Sedentary adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.
120 Pounds = 43.2 grams of protein daily
150 Pounds = 54.0 grams of protein daily
200 Pounds = 72.0 grams of protein daily
235 Pounds = 84.6 grams of protein daily
As you can see if you are sedentary you need very little protein a day, however, active people and those that workout and want to build muscle will need much more.
Protein can come from:
- Poultry, Such as Chicken and Turkey
- Red Meat, Such as Beef and Lamb
- Fish, Such as Salmon and Tuna
- Dairy, Such as Milk and Yogurt
- Legumes, Such as Beans and Lentils
For the healthiest options, choose lean proteins that have no saturated and trans fats. Limit the amount of red meat and processed meats that you eat for they stay in your digestive system for too long.
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