Protein is the body’s main building block that plays an essential role where muscle, tendon, organ, skin, enzyme, hormones, neurotransmitters, etc is concerned. If you don’t get enough, your body could suffer. But how much protein do you really need to eat?
The average woman should consume about 45 grams of protein daily, or between 10% to 35% of your daily calories should come from protein. However, I would like to add that the right amount of protein an individual needs is affected by several factors including lifestyle, activity levels, weight loss or if you lifting weights to build muscles.
Are you among the following people with special protein needs?
- The dieter
You aim to lose body fat while maintaining lean muscles for effective weight loss. Properly portioned foods rich in protein help keep you full longer so that you stick to your diet more effectively. Your daily protein requirement is 0.35g to 1g/lb of body weight.
- The semi-vegetarian
You eat mostly vegetables but sometimes include chicken and pork in your diet in an attempt to get enough protein for your daily need. You require about 0.36 grams of protein for every pound of your body weight.
- The strict vegetarian
You solely rely on pure vegetables but add beans and whole grains for your protein needs. Your daily protein range for every pound of your body weight is 0.36 to 0.86 grams.
- The fitness buff
You actively take part in sports and other physical activities. You regularly workout and because you know your protein need is twice as much, aside from your regular diet, you also take protein supplements. You need to have at least 0.7 grams to 1.6 grams of protein for every pound of your body weight.
Some women have higher protein needs such as those who are pregnant or lactating. They generally require an extra 10% of the recommended daily value to ensure they don’t suffer from deficiencies.
In general, a serving of meat, poultry or fish that is the same size and thickness of your palm or no more than 1/3 of your plate is fine. You should consume no more than 2 servings of that in a day. It is better distributed in your body if you spread your consumption throughout the day and not take it in one bulk.