By | 1 March 2021

How much protein should you eat daily?

Do you know the best sources of protein? We have compiled all the information you wonder about protein for you.

Why Do We Need Protein?

Protein is an essential nutrient responsible for many important functions in your body, such as tissue, muscle and cell production, and hormone and antibody production. That’s why everyone needs protein in their diet. However, especially if you are doing endurance sports or weight training, you can see the numerous benefits of increasing your protein intake and experience an increase in muscle mass.

Scientific studies also reveal the benefits of protein consumption for older people. Because protein reduces muscle loss that comes with aging.

How Much Protein Should You Eat?

For most people, 0.8 to 1 gram of protein per kilogram of body weight per day is recommended. For those who lift weights or are interested in power sports, this dose ranges from 1.4 to 2 grams. It is very important to consume protein, especially after exercise, because it helps your muscles recover and develop. Another suggestion is to consume 15-25 grams of protein in the first 30 minutes of exercise when your muscles respond most to protein synthesis.

What Happens If I Eat Too Much Protein?

For most people, the amount of protein that should be eating daily can be easily provided by a healthy and balanced diet. It is worth noting that health professionals warn adults that they should not consume more than twice the amount of protein they should take daily. Because excessive protein consumption can lead to problems such as increasing the risk of osteoporosis in the long term or making an existing kidney disease serious. Nutritionists also say that protein intake should be spread over the meals of the day.

Let’s take a look at foods with high protein content.

Foods Containing High Protein

You can get your protein from both vegetable and animal sources. Here are the protein source foods you should add to your diet.


A medium egg contains about 6 grams of protein. A healthy omelet will be a good choice to start the day. At the same time, for your recovery days after sports …


In addition to being full of protein, dairy products also contain calcium, which helps bone development. Chocolate milk is one of the most classic snacks you can consume to improve your muscles after sports. You can also drink a milk-based berry smoothie instead.


Yogurt is also one of the foods rich in protein. If you are lactose sensitive, consult your nutritionist and consume yogurt. Because the amount of lactose in yogurt is less than milk.

Fish and Seafood

Fish and seafood are both good sources of protein and generally have a low-fat content. Slightly more oily alternatives such as salmon contain healthy Omega-3 fatty acids, reducing stiffness and inflammation in the joints.

Chicken and Turkey

You can provide lean protein from poultry such as chicken or turkey.


If your body is reacting to dairy products, you can get protein from foods like tofu and soy-based drinks. Also, these foods help to lower cholesterol and reduce the risk of heart disease.

Dried Nuts

Nuts will be your most practical protein source options. About fifty pistachios provide you 6 grams of protein; Moreover, it also provides sodium and potassium support. These two are substances your body loses when you sweat during exercise.


Legumes are both great and affordable sources of protein. Also, these foods are rich in fiber and act as a great source of vegetable iron for you.

Tags: Nutrition Protein Foods Containing Protein Protein Sources Protein Consumption