Time: 2024-07-29
Protein is an essential nutrient that plays a crucial role in the body 's growth , repair , and maintenance . Priti Korgaonkar , a Nutritionist at AS - IT - IS Nutrition , highlighted the importance of protein intake varying significantly from infancy to old age . During infancy , protein is vital for growth and development , with a recommended dietary allowance of 1.5 grams per kilogram of body weight per day . As children transition to solid foods , it 's important to introduce protein - rich foods like pureed meats , beans , and dairy products . In childhood and adolescence , protein continues to be essential for growth , particularly during rapid growth spurts associated with puberty.
In adulthood , protein needs generally stabilize , but factors such as activity level , muscle mass , and overall health can influence the required intake . Physically active individuals , particularly athletes or those engaged in strength training , might need increased protein to support muscle development and growth . Pregnant and lactating women also require higher protein intake to support the growth and development of the baby and the health of the mother . As people age , maintaining muscle mass becomes crucial for overall health and mobility , with protein intake playing a significant role in combating the natural decline in muscle mass known as sarcopenia.
While the idea of consuming 100 grams of protein per day has gained popularity , protein needs are based on body weight rather than a standard recommendation . The Recommended Daily Allowance for protein for adults is 0.8 grams per day per kilogram of body weight . Recent research indicates that many individuals may require upwards of 1 gram of protein per kilogram daily . Athletes , older adults , individuals trying to lose weight , and those recovering from illness or injury may have specific protein requirements to support their goals and demands .
To achieve adequate protein intake , aiming for 20 to 40 grams of protein per meal can be a helpful framework . Including protein - rich foods like hemp seeds , lentils , peanuts , tofu , and cottage cheese in meals and snacks can help individuals meet their daily protein goals . Ensuring a varied diet that includes different sources of protein is essential for overall health and well - being . By understanding the dynamic nature of protein requirements across different life stages and adjusting dietary choices accordingly , individuals can support their body 's growth , repair , and maintenance throughout their lives.
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