How much Protein do you need?

According to the recommended daily amount (RDA) guidelines, the amount of protein needed by adult men and women is the following:

• Women aged 19-50 years need to consume 45g of protein per day.
• Men aged 19-50 years need to consume 55.5g of protein per day.

The difference in the protein needs is due to the fact that, in general, men's bodies have more muscle mass than women's bodies.

How much protein you need in your daily diet is determined, in large part, by your overall energy intake  as well as by your body's need for nitrogen and essential amino acids. Physical activity and exertion increase your need for protein.. Requirements are also greater during childhood for growth and development  during pregnancy or when breast-feeding in order to nourish your baby, or when your body needs to recover from malnutrition or trauma or after an operation.

Because the body is continually breaking down protein from tissues, even adults who do not fall into the above categories need to include adequate protein in their diet everyday. If you do not take in enough energy from your diet, your body will use protein from the muscle mass to meet its energy needs, and this can lead to muscle wasting over time.

IS DEFICIENCY COMMON?
Protein deficiency is rare in developed countries, but it can occur in people who are dieting to lose weight, or in older adults who may have a poor diet. Convalescent people recovering from surgery, trauma  or illness may become protein deficient if they do not increase their intake to support their increased needs. A deficiency can also occur if the protein you eat is incomplete and fails to supply all the essential amino acids.

CAN YOU EAT TOO MUCH?
Since the body cannot store protein, it has to break down and dispose of any excess obtained from the diet. The liver removes nitrogen from amino acids, so that they can be burned as fuel. and the nitrogen is incorporated into urea, the substance that is excreted by the kidney. These organs can normally cope with any extra workload, but if kidney disease occurs a decrease in protein will often be prescribed.

Excessive protein intake may also cause the body to lose calcium, which could lead to bone loss in the long-term. Foods that are high in protein(such as red meat) are often high in saturated fat, so excessive protein intake may also contribute to increased saturated fat.

GOOD PROTEIN SOURCE
Meat, poultry, fish, eggs, milk and milk product such as cheese are excellent sources of protein, providing all of the amino acids that your body requires. However, the many nutritional advantage of these animal foods must be weighed up against their undesirable fat content and lack of carbohydrates and dietary fibre.

Protein is also available from plants, in the form of pulses, nut and seeds, and grains. With the exception of soya and soya products, plant proteins don't provide the full complement of amino acids, and so must be combined with other foods if they are the sole source of dietary protein. Plant foods also contain useful amounts of dietary fibre and carbohydrates, which are essential in a healthy, well-balanced diet.

(Information : Nutrition For Life (Lisa Hard PhD RD & Dr. Darwin Deen)