Protein is popular among dieters because it’s low in calories, it helps fill you up, and it’s not as fattening as carbohydrates. But too much of a good thing could be bad for you too. It’s important to know how much protein you should consume in a day. Too much protein could cause a myriad of health problems ranging from constipation to high cholesterol level in the body.
Women—particularly those aged 18 to 50—don’t know how much protein they should have each day. Your protein intake will depend on many things, like your lifestyle, health, etc. While there is no exact science that could calculate each woman’s daily protein intake, an average woman should consume between 50 to 60 grams of protein each day.
But to measure your exact protein needs, the Institute of Medicine recommends taking .8 grams of protein per kilogram of your body weight. The measure of protein will depend on your lifestyle and activity level, among other things. Consider the table below:
|Activity Level||Protein Needs in Grams|
|Sedentary||Weight in pounds X .4|
|Active||Weight in pounds. X .6|
|Competitive Athlete||Weight in pounds X .75|
|Light Body-builder||Weight in pounds X .85|
Sources of Protein
Lean protein should always be a part of a person’s diet, regardless of the sex and activity level. Protein-rich foods include meat, fish, dairy products, soy products, and eggs. Before taking protein from any of the sources mentioned above, it’s important to track the saturated fat content of protein and be selective where your meat comes from. Consuming the right proportion of protein isn’t strictly about the quantity but also the quality of the source. You want to get protein from high-quality meat and fish products.
A diet high in saturated fat could cause a range of cardiovascular diseases, bone diseases, and even cancer. That’s why it’s critical to take lean protein as opposed to fatty protein.
Benefits of Protein
Protein contains amino acids, the building block of muscle tissues. Consuming the right amount of protein helps build muscles, increase strength, and achieve a healthy body. This is why most body builders, athletes, and trainers consume lean protein to achieve a toner frame.
Protein also helps the body conduct normal functions by aiding in the release of enzymes and hormones as well as maintains normal cognitive functions.
Eating protein-rich foods may also help you lose weight. Protein is harder to digest than carbohydrates. It helps you feel fuller, preventing overeating or incessant snacking. Protein also contains fewer calories than carbs — making it a healthier choice when you’re trying to lose weight.
The Dangers of Too Much Protein in Your Diet
Excessive consumption of protein may disrupt the body’s normal biochemical processes. This leads to the mutation of healthy cells into cancer cells. In short, too much protein could stimulate faster tumor growth.
Too much protein in the diet could also cause your body to remove more nitrogen waste products from your blood. This causes too much strain on the kidneys, leading to dehydration and kidney disorders.
Eating fatty kinds of protein may also cause cholesterol plaques that could block the arteries, leading to various heart problems like heart attacks, aneurism, or stroke.