What is the recommended intake of proteins? Is there a possibility that we are taking too much protein compared to the body requirements? Under what circumstances do I need to take more proteins and why? These are some of the questions that occupy our logic and reasoning at different times when the protein intake questions confront our minds. Well, it is undeniable as to whether our bodies need protein the debatable point is how much.
Protein plays a crucial role in the body building processes of our bodies. Research reveals that it makes 16% of our overall body weight. The works of proteins in essence permeates every process and system of our bodies both the visible and invisible. Starting from the muscles, hair, connective tissues and internal cell and enzyme functioning processes, protein plays critical roles.
Despite all these vital body processes that proteins is part of, it is crucial that we watch the quantities of proteins that we take in our meals. In the same way that depriving the body of these key nutrients is harmful, eating more than the required levels is also not healthy.
Protein intake generally depends on a number of factors amongst them age, activity level and body weight. This means that people of the same age can have different protein requirements due to their activity levels. A sedentary person has a lower daily protein requirement compared to a hard trainer such as weightlifters and endurance athletes. In the United States, adults are advised to consume about 46 grams to 56 grams of proteins daily which makes up for 10%-35 % of their daily calorie make up.
The daily minimum amount of protein intake in grams for intense strength trainers including weightlifters varies from 0.6 to 0.8 grams for every pound. This means that a weightlifter weighing 140 pounds needs to take a minimum 84 to 112 grams of proteins per day. The good news about proteins is that they are found in readily available and affordable foods like meat, dry beans and yoghurt amongst many others.
Hard training and endurance activities
There used to be a notion supported by some medical authorities that bodybuilders do not need any extra intakes of protein; this is incorrect. Weightlifters especially those beginning training need adequate quantities of proteins in their diet to make them push through the hard training and boost their endurance levels. For example, many body builders choose high protein, low carb diets and also limit their fat and sugar intake as well.
A critical determinant in as afar as protein intake for weightlifters is concerned is sex and activity level. Taking beginning weightlifters of the opposite sex, the protein requirements for the female weightlifters varies significantly from that of their male counterparts. The rationale behind this lies in the fact that female bodybuilders and weightlifters have less muscle mass and have more of fat. According to research data on nitrogen balance tests, women endurance and hard training protein requirements are 25% less than that of men.
It should therefore be appreciated that as you begin weightlifting and hard training, your protein requirements will automatically increase. This is to cater for the repair of muscles torn during the strenuous exercises and to help the body develop a network of resilient muscles that toughen the body and makes it more resistant to physical and tensile forces.