Daily Protein Need: How Much Protein Should We Take?

how much protein should we get daily
how much protein should we get daily

Proteins are long chains of amino acids that form the basis of life. In other words, amino acids are the most important building blocks of proteins. The human body is made up of about 100 trillion cells. Proteins are also responsible for keeping these cells working properly.

Protein types, on the other hand, are divided into three. These are compound, incomplete and complementary proteins. The human body is equipped with a high amount of protein, including muscles, enzymes, hormones and antibodies.

Daily Protein Need: How Much Protein Should We Take?

Proteins play a role in almost every biological process. It is also essential for muscle building and development. Athletes, especially those involved in bodybuilding and fitness, need to get enough protein daily. So how much protein should we get daily? The daily protein amount for individuals recommended by the World Health Organization (WHO) is calculated as 0,8-1 gram per kilogram. In other words, the daily protein requirement for a 75 kg person should be 60-75 grams on average. However, this amount may not be enough for people who do sports and want to gain muscle. The amount of protein that people who usually do sports should take is about 2 times the amount recommended by the World Health Organization, that is, 1,6 - 2 grams of protein per day.

Protein-Rich Foods

We can meet our daily protein intake with protein-rich foods. For your convenience, we share the table of protein-rich foods and their nutritional values ​​per serving below. If you want to increase your protein values, you should definitely not miss these foods from your table.

Portion Food Protein (gr)
85 gr. Red meat 23
85 gr. Salmon 21
85 gr. Chicken 19
170 gr. Yoghurt 17
50 gr. Chickpea 10
1 Cup Milk 8
50 gr. Macaroni 8
28 gr. Hazelnut 7
1 full egg 6

If you are doing sports and cannot eat enough, you can turn to supplemental proteins. To you creatine with the world's most used supplement We can recommend whey protein (whey).

Last updated October 3, 2021