How Much Protein Should You Eat Per Day?

Blogs17 Sep 2024

Protein is a buzzword when it comes to health and fitness. Often called the ‘building block of our body,’ essentially all of our muscles, bones, skin and even blood contain protein! It’s one of the most important macronutrients that plays a role in many functions in the body such as repairing and building tissues, producing enzymes and hormones etc. Proteins are also used as a source of energy by our bodies.

In this article, we’ll discuss the importance of protein for ageing adults, how counting protein intake works and, answer questions like, ‘How much protein do I need per day?’, and more.

Importance of Protein in Your Midlife for Maintaining Muscle Mass and Strength

Having a lower intake of protein and not exercising often enough can lead to weaker muscles. With age, older adults have the added problem of natural muscle wasting and weakness. Our bodies naturally begin to lose muscle as we grow and this can hamper our functional ability and strength. It can also impact the way we exercise. Having a low amount of protein can also mess with our muscle repair functions along with the strength and resilience of our muscles, bones and skin.

Science has found that completing your daily protein requirement and exercising regularly can be beneficial for those in their midlife and beyond. It can support muscle repair and muscle building and give you many more years of an active and functional lifestyle!

How Much Protein Is Necessary Per Day?

The Recommended Dietary Allowance (RDA) for protein, as per the Indian Council of Medical Research (ICMR), is 54 g/day for men (with a body weight of 65 kgs) and 45.7 g/day for women (with a body weight of 55 kgs.) ICMR’s recommendation of how much protein to eat per day is 0.83 g/kg/day which means that 0.83 times your body weight is your protein requirement per day.

Protein requirement per day can vary depending on factors such as age, weight, body composition, activity level, and overall health conditions. For example, if you’ve been on a diet for very long and have low muscle mass, then your daily protein requirement may be higher. Similarly, if you are physically active, your protein requirement per day will be higher than someone who is sedentary. You can consult with your doctor to confirm how much protein you need per day and prioritise having it through your food!

How Much Protein is Too Much?

More than 2g/kg/day is considered to be a high amount of protein consumed per day. Having more protein than recommended may cause issues like nausea, dehydration, intestinal discomfort, fatigue, and headaches. A higher daily consumption of protein for a prolonged period can cause more serious issues like blood vessel disorders, liver and kidney issues, seizures etc.

Sources of Protein for People in the Age Group 40-60

Some protein sources for vegetarians

• Lentils
• Paneer or cottage cheese
• Oatmeal
• Nuts and seeds

Some protein sources for vegans

• Tofu
• Chickpeas
• Quinoa
• Soy Milk

Protein sources for non-vegetarians

• Lean meat
• Eggs

Incorporating these in your meals can help you meet your protein requirement per day effectively.

How to Add More Protein into Your Diet

• Include a protein source in every meal.
• Choose snacks rich in protein, like nuts and seeds, sprouts, boiled rajma, chickpea etc.
• Use dairy products like milk and yoghurt, which are good protein sources.
• Include lentils and legumes in your diet regularly.

Conclusion

Understanding how much protein is necessary per day is crucial for maintaining health, especially during midlife. Counting protein intake and ensuring that you're meeting your daily protein requirement is a key part of healthy ageing. Being aware of your protein intake and having it regularly all day can help you boost your muscle health and keep you active and functional for longer. Remember, protein helps your body beyond just muscles. It supports overall health and healthy ageing too. So make sure you get your required amount day in and day out!

You can explore more such informative articles on the Right Shift website to learn more about health, nutrition and ageing. We also offer a few useful, free tools that can help you get started on your journey towards healthy ageing. Our free health score calculator can help you understand your current health level so that you can understand how much work is required. Then you can choose our free meal plans that are customised according to your preferences and health goals to create a plan that works for you. Try these tools out and make the right shift today!