Sometimes it seems like protein is the most important piece of the nutrition puzzle, especially if you’ve spent time on social media or been around the fitness community. protein obsession.
Although most people meet or exceed their protein requirements, dietitians said before luckit’s important to make sure your diet meets your body’s changing needs as you age.
Here’s expert advice on how much protein you need at every stage of life.
Why is protein so important?
Protein is a macronutrient made up of 20 amino acids, with nine essential amino acids that we can only get from our diet. It is an essential structural component of our cells, tissues, hormones and enzymes and many other bodily functions. A constant supply of amino acids through the proteins we eat is essential for the growth and repair of cells and tissues.
Getting enough protein is especially important for children, who are in a critical growth phase, and protein acts as a building block for cells in all organ systems. It is also crucial for older adults, who need more protein to combat the loss of muscle and bone mass.
How much protein do you need at each age?
US Department of Agriculture (USDA) Dietary Guidelines for America your age determines how much protein you should get.
Here’s how much protein kids should eat each day:
- Children: 13 grams of protein
- Children between 4 and 8 years: 19 grams
- Children between 9 and 13 years: 34 grams
- Teenagers between 14 and 18 years: 46 grams
For adults over 19:
- The USDA says that 10% to 35% of your daily calories should come from protein sources; for a 2,000-calorie-a-day diet, that would be 200 to 700 calories.
Another common way to measure protein intake is by weight. Many dietitians, including registered dietitian Abbey The strictnesswho spoke lucky Use 0.8 to 1.2 grams of protein per kilogram of body weight. To get your weight in kilograms, divide your weight in kilograms by 2.2, then multiply by 0.8 and 1.2 to get your protein range.
For older adults, Sharp encourages increasing protein intake, especially since it becomes more difficult to maintain muscle and bone mass as we age. So adults over 60 can increase their protein intake to 1.8 grams of protein per kilogram of body weight per day, Sharp said earlier. luck.
Don’t obsess about protein
While it’s important to make sure you’re meeting your protein needs at every stage of life, dietitians believe the obsession with high protein has gone too far, especially on social media.
“Most Americans consume more protein than they need,” said Stella Volpe, president of the American College of Sports Medicine and a registered dietitian. luck.
In fact, the US Department of Agriculture estimates that nearly 60% of the US population over the age of 1 eat more than the recommended dietary protein intake.
“If you eat enough good quality food, you’ll get enough protein,” Amati said luck.
For more information on proteins:
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