How Much Protein Do You Actually Need ?

 Hello guys welcome back! I hope you are safe and healthy in this difficult and challenging time. Today we are discussing about " The right amount of protein do you actually need as per your age group" so make sure you stick to the blog and read it till the end.

Protein is a essential part of our daily diet. From a gym goer who want to build muscle or loose weight to a 5 years old toddler everyone needs protein.

 Many Functions that are happening inside our body require protein as a energy source. Protein also helps in development and maintenance of our body. Protein build new muscles and repair the damaged muscle tissues. 

Eating right amount of protein is very important because too much protein cause health problems like diarrhea, indigestion, cancer and heart problems. Consuming less amount of protein also causes some health problems like swelling, fatty liver, poor quality of skin, slow growth in children..

So, In this blog I will tell you the right amount of protein you should consume on daily basis according to your age group .    

1. Age Group :- 1-5 years

Protein is a essential macronutrient that is require for many important functions that are happening inside the human body.

Children in this age group are in their growth phase. Proper growth of a toddler depends upon his nutrients intake so make sure you give them all the vital nutrients that are require for overall development. Some important nutrients are protein, vitamin E, vitamin B, iron, magnesium etc.

Toddlers who don't get enough amount of protein may experience some serious health issues like body fatigue, poor concentration due to weak brain nerves, pain in joints and bones, delaying in wound healing process, weak immunity etc.

Some Nutrients rich foods for toddlers are:- 

• Whole eggs
• lentils
• beans
• Nestle nangrow
• Nestle ceregrow
• Milk 
• Fruits  
• Nuts

Recommended Protein Intake :- 0.5g per pound of bodyweight

2. Age Group :- 6-12 years

Protein is the building block of human body. Protein helps in repair of muscle tissue, makes new muscles and is crucial for the proper development of organ system.

In this age group mainly hairs and nails are in growth phase . Health of hairs and nails are totally dependent upon protein intake.

Children in this age group are in their pre adolescent period. Adolescent period is that time of life in which drastic changes in human body occurs. The changes includes physical, mental, sexual changes.

So make sure they consume right amount of protein and include high protein foods in their diet.

Read my blog about High protein foods to know more about protein foods High protein vegetarian foods .

Also some physical activities are also advised for children of this age group so that they stay healthy .

Recommended Protein Intake:- 0.45g per pound of bodyweight

3. Age Group :- 13-18 years

Teenage starts from the age of 12 and during teenage many changes occurs in teenager's body. These change includes both physical and mental changes, 

During the time of adolescent the human body is still in growing phase like sexual organs development, voice gets change especially in boys, breast enlargement in girls, hairs grow on different parts of body etc.

Mental changes includes they show strong feelings about things they like, Mood swings are common during teenage, feeling conscious about self, attracted towards opposite sex etc.

Nutrition is very important during this stage as body starts making more muscle and for that purpose protein is very essential. Protein is the building block of muscle . So make sure teenagers consume high protein diet as well as take all the vital vitamins and minerals for overall development .

Read my blog about High protein foods to know more about protein foods High protein vegetarian foods .

Recommended Protein Intake:- 0.85g per pound of bodyweight

4. Age Group:- 19-30 years

When we talk about above 18 people they require more protein than any other because of their hectic work schedule. 

Many people in this days starts working out and want to achieve either muscle gain and weight gain or weight loss and fat loss. 

In muscle gain, the main focus is on increasing the muscle mass of body rather than increasing body weight but in case of weight gain, the main focus is to gain weight instead of increasing muscle mass. Both the processes involves a good amount of protein in it.

In fat loss, the main focus is on removing excess fat from the body and in order to achieve it one has to be in a low carb or no carb diet(for faster results). But in weight loss, the main focus is to reduce body weight by consuming less calories.

Protein plays an important role whether you are doing muscle gain and weight gain or fat loss and weight loss. without protein its impossible to increase muscle mass and muscle size and if you are in fat loss you have to cut carbs and carbs are the energy source of our body so in order to give energy to our body protein comes into play when we cut carbs.

Many beginners asks me "why isn't his muscle size increasing even after doing so much workout with proper form" when I ask him what he consume for fulfilling their daily protein requirement they said "they just drink banana shake or eat chana or dal or rice" and they don't know their required daily protein intake amount. So I tell him that in order to increase muscle size you have to eat enough protein and it's very important that everyone should consume enough protein.   

Read my blog about High protein foods to know more about protein foods High protein vegetarian foods 

Recommended Protein Intake For Non-Gym Goers:- 1g per pound of bodyweight

Recommended Protein Intake For Muscle Gain :- 1.1g per pound of bodyweight

Recommended Protein Intake For Fat Loss:- 1.2g per pound of bodyweight

5. Age Group:- 31-50 years

Adults above than 30 years needs more protein in order to preserve muscle mass and prevention from many health problems like reduce appetite, dental issues, weak bones and joints etc.

After 30 years adults starts losing muscle due to which many problems arises which may affect your after 30s life. Low Protein impact your daily body functioning like ability to dress themselves, walk on stairs, doing task takes more time, feeling tired after come home from job or somewhere else, body ache or muscle ache etc.    

Consuming enough protein will definitely help you in your 30s because protein gives strength and energy to the skeletal muscles so that risk of fracture can be reduced as fracture in older adults are very common now a days and also when you eat enough protein you can enjoy your 30s life to the fullest without any worries of your physical health.

Doing some physical exercises and light weight training are advised so that you stay both physically  healthy and mentally healthy and also doing some cardio improves your cardiovascular health which reduces the risk of heart diseases.

Recommended Protein Intake :- 0.8g per pound of bodyweight

6. Age Group:- Above 50 years

As the age increases the amount of protein in our diet should be increase as it gives energy and strength to your body especially in 50s and 60s where muscles and bones gets almost weak.

In old ages a risk of disease called "sarcopenia" which is causes muscle loss, low bone density and poor function of muscles like frozen muscle and bone joints. To reduce the risk of sarcopenia, "Leucine" is very crucial. Leucine is a non-essential amino acid which body doesn't produce on it's own so one has to consume externally from protein sources like fish, egg, milk, dairy products, chicken etc. 

It is advisable to the people who are in their 60s and 70s that go for a brisk walk, doing yoga in park or in garden where fresh air is present, do some strength training to maintain healthy weight and stay healthy. Cardiovascular health is also improved by doing yoga and walking.

In winter don't skip soup of goat's bone(kharode ka soup). It's very beneficial for old age people during winters as it gives calcium as well as protein to your muscles and bones that reduces muscle pain and muscle aches that happens especially during winters.   

Recommended Protein Intake:-  0.9g per pound of bodyweight   

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