Common questions about protein

​A few people have asked about protein in the past few weeks.  I had previously written a blog about proteins.

​Three main questions kept coming up:

1. How much protein should you have per day?
2. What are the best protein foods?
3. Should I take a protein supplement?

 
1. How much protein should you have per day?
The answer to this question depends on a number of factors, such as your goal, your weight and how active you are at exercising/ strength training. The RNI (Reference Nutrient Intake) recommends 0.8g per kg bodyweight for the general public.

However, a more general guideline for someone who exercises and works out and wants to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily.

​Two other ways to look at it are:

​Population type/ Goal	Grams protein per Kg body weight	​Example: Daily amount of protein for 70Kg person
​General Person	​0.8g/ Kg	​56g
​Active exercisers	​0.8 – 1.4g/ Kg	​56 – 98g
​Strength/ power	​1.4 – 2.0g/ Kg	​98 – 140g

Value	​Underweight	​Healthy weight	​Overweight
​Male	​2.0g/ per Kg bodyweight	​1.4 g/ per Kg bodyweight	​1.2g/ per Kg bodyweight
​Female	​1.8g/ per Kg bodyweight	​1.2g/ per Kg bodyweight	​1g/ per Kg bodyweight

2. What are the best protein foods?
​Precision Nutrition have a nice graphic on what are the best high protein foods: 

3. Should I take a protein supplement?
A protein supplement is a convenient way to increase your protein intake. A typical Whey protein shake would contain 23gms proteins. It is very handy to take this immediately after a strength training session.
 
Conclusion:
Protein is very important food component, particularly if you exercise and work out regularly. One should aim to consciously eat more protein rich foods throughout the day.