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Protein is essential for building and repairing muscles, and for general health and well-being. But how much protein does one need to consume per day? This is a question that pre-menopausal athletes often ask. And while the exact answer may vary according to individual needs, there are some broad guidelines that can help determine how much protein a person should consume each day. According to a recent study, pre-menopausal athletes require approximately 1.2-1.7 grams of protein per kilogram of body weight per day. For example, if a person weighs 60 kilograms, they should consume between 72 and 102 grams of protein per day. This amount of protein can be easily obtained through a balanced diet that includes lean protein sources such as chicken, fish, beans, and lentils. But what about those who don’t workout? Do they need as much protein? The simple answer is no. If a person is not physically active, they don’t require as much protein as someone who exercises regularly. The recommended daily amount of protein for sedentary individuals is 0.8 grams per kilogram of body weight. This means that a person who weighs 60 kilograms would require 48 grams of protein per day. It’s important to note, however, that this is just the minimum requirement. Eating more protein than the recommended amount won’t harm a person, but it also won’t necessarily benefit them. Consuming excessive amounts of protein can lead to weight gain and other health issues. There are many ways to incorporate protein into a diet. One of the easiest ways is by consuming lean protein sources such as chicken breast, fish, or tofu. These protein sources contain all of the essential amino acids needed for muscle building and repair. Other protein sources include eggs, dairy products, nuts, and seeds. It’s also important to spread out protein intake throughout the day. Eating a balanced breakfast that includes protein, such as eggs or Greek yogurt, can help keep a person feeling full and energized throughout the morning. Consuming lean protein sources at lunch, such as a chicken or tuna salad, can help provide energy for the rest of the day. And adding a protein-rich snack, such as nuts or a protein shake, can help stave off hunger pangs and provide energy for an afternoon workout. While consuming enough protein is important, it’s also essential to maintain a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. Eating a variety of foods will ensure that a person gets all of the essential nutrients needed for optimal health. In conclusion, the amount of protein a person needs per day can vary according to individual needs and activity level. Pre-menopausal athletes require more protein than sedentary individuals. But regardless of activity level, it’s important to consume lean protein sources and spread out protein intake throughout the day. By incorporating protein into a well-balanced diet, a person can promote muscle building and repair, and maintain overall health and well-being.
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