Protein is associated with building muscle, but it’s essential for a lot of the processes in your
body that don’t make your muscles bigger. Your tissues, hormones and organs are made up of
proteins which you should be consuming daily.
There are so many benefits of eating enough protein every day. Besides muscle growth, eating
protein boosts your brain health and helps you learn. Sufficient protein intake can boost your
immunity as well as regulate your blood sugar. But how much protein is necessary to reap the
benefit from a diet adequate in protein.
According to the National Institute of Health (NIH), the Recommended Dietary Allowance (RDA)
for protein in 19- to 30-year-old females and males is 46, and 56 respectively. This is the minimum amount of protein needed to carry out all of the processes where protein is required. It is important to note that this amount is also suggested for sedentary adults from ages 19 to 30.
Research from Harvard University suggests that an active adult should be eating twice this
amount of protein. Adults who are athletes or extremely active should be eating even more
protein for muscle-building as well as recovery.
Despite popular belief, The Protein Summit has found Americans aren’t consuming enough
protein. They also suggest that protein should be consumed periodically throughout the day,
and not just in one meal. Focusing on high protein during meals and snacks can increase the
positive effects had on your body.
There are many foods that are high in protein and can be consumed at any meal. Meats are
always going to contain the highest amount of complete protein. Complete protein means a
food has all nine of the essential amino acids that your body does not make on its own. These
amino acids are what make up all of the different protein used by your body for various
Plant-based protein sources such as beans, legumes, and nuts, are great sources of protein
which contain a lot of other nutrients, but not all nine of the amino acids. A vegetarian option
for a complete protein is rice and beans. Together, they contain all of the essential amino
There are many sources of protein that can be consumed throughout the day. Making protein
consumption a priority will help your muscles, brain, and immunity.