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How Much Protein Do We Need?
What is protein to your body?
Protein is essential to good health. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. It is the amount of a nutrient you need to meet your basic nutritional requirements.
How much protein is needed?
In a sense, it's the minimum amount you need to keep from getting sick, not the specific amount you are supposed to eat every day. For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength.
How and when do you consume protein?
How and when you consume protein might also influence its effectiveness. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day's meals and snacks. The importance of eating healthier protein rich foods rather than concentrating on specific amounts of daily protein.
Some Non-Veg good sources of protein are:
| Food | Protein per 100 g | Calories per 100 gg |
|---|---|---|
| Chicken | 32.8 g | 148 cal |
| Beef | 26.4 g | 163 cal |
| Pork | 22.2 g | 131 cal |
| Duck | 19.3 g | 133 cal |
| Eggs | 147 g | 12.58 cal |
| Fish | 17.76 g | 84 cal |
Some veg good sources of protein are:
| Food | Protein per 100 g | Calories per 100 g |
|---|---|---|
| Greek yogurt | 23 g | 59 cal |
| Edamame | 5 g | 122 cal |
| Green peas | 8 g | 81 cal |
| Cottage cheese | 14 g | 98 cal |
