To begin with let’s briefly discuss about the nutrient- Protein. The word protein has been derived from a Greek word PROTOS meaning hereby “first”. So the mere translation of this word gives us an idea about its utmost importance in human nutrition. It won’t be wrong if we say that protein is one of the most essential nutrients that a human body requires. They are also known as the building blocks of a human body and are one of the sources of fuel to a human body. The characteristics that makes protein a distinct nutrient is its composition that comprises of Amino acids. Intake of protein rich food is very important to maintain such composition. Fish, meat, eggs along with other poultry products are amongst the food that are highest sources of protein. Not only these but there are nth number of food items that are rich in protein and shall be incorporated in your diet. Now adays dietary supplements such protein shakes and protein bars are quite common to satisfy the protein requirement. Quinoa, nuts and legumes are fairly rich in protein, these may also help you to intake optimal amount of protein. Diet for weight loss
Few nutrients one of which is Protein, are required for maintaining a good body composition. And automatically if the basic requirement of a human body is not satisfied the said balanced composition can’t be maintained. Now, the questions regarding the intake of protein shall arise. So to maintain a healthy body composition, certain basic standards have been set up. The Recommended Dietary Allowance in case of Protein is about an average 0.8 grams per kg of your total body weight. Now, the next question that shall come in your mind is that what is an RDA? So it is the quantum of nutrients required by your body to meet the basic standards of nutritional requirements. In simple words, it is the minimum nutritional requirement to live a decent and a healthy life. If we try to calculate, an average amount of protein intake, keeping in mind the herein before mentioned Dietary Reference Intake it shall be 56 grams in case of an average desk bound man and 46 grams in case of an average desk bound woman.
However, besides these set standards there are different factors that need to be taken into consideration. So the right amount of protein or any other nutrient intake lies on so many factors some of them are physical activities, age of the individual, gender, muscle mass, the present state of health and the physique goals. But what is required is a fairly modest intake of protein as well as other necessary nutrients. Your lifestyle is another factor that takes an active part in your nutritional requirement.
You can also track your protein intake to keep a check whether you are consuming the required amount of protein or not.
A healthy individual who thrives to stay healthy can simply eat quality protein along most of his meals coupled with other nutrients for bringing his intake with in the optimal range.