Protein is one of the most important nutrients in your body. It does much more than just build muscle! Protein has 4 calories per gram of protein. Protein is the body’s building, repair, transport, defense, and maintenance nutrient. Every cell in your body contains protein!

What Does Protein Do in Your Body?

Builds & Repairs Muscles

• Helps maintain muscle mass as you age
• Repairs tissues after exercise, injury, or illness

Supports Bones

• Works with calcium and vitamin D to help maintain strong bones

 Makes Enzymes & Hormones

• Produces enzymes that help digest food
• Helps create hormones such as insulin

Strengthens the Immune System

• Antibodies that fight infections are made from protein

Transports Nutrients

• Carries oxygen, vitamins, minerals, and other nutrients throughout the body

Provides Energy

• Protein can be used for energy when carbohydrates and fats are not available

Promotes Satiety

• Helps you feel full longer
• May reduce hunger and support healthy weight management

Supports Hair, Skin & Nails

• Collagen, keratin, and other structural proteins help maintain healthy appearance

How Much Protein do you Need Each Day?

The new Upside Down Pyramid places an emphasis on more protein foods and less carbohyrate foods especially ultra-processed foods. 

So the question becomes how much protein do I actually need each day. Check out the tinformation below to figure how much protein you need each day based on your body weight and activity. 

Your protein needs are based on your age, and activity level. Spread your protein intake throughout the day for better muscle maintenance and overall health.

• Most Adults:
  36 grams of protein per pound of body weight
• Active Adults:
  54 – 0.73 grams per pound of body weight
• Strength Training & Muscle Building:
  73 – 1.00 grams per pound of body weight

Note: For weight loss a higher protein intake is recommended because it may help preserve muscle and control hunger.

What Foods have Protein in Them?

Check out the Graphics which contain lots of protein rich foods, their serving sizes and the amount of protein in each food sources.

Use the equation above to figure out how many grams of protein you need each day based on your age and your weight in pounds.

Good Protein Sources:
✔ Lean Meat
✔ Fish & Seafood
✔ Eggs
✔ Dairy Products
✔ Beans & Lentils
✔ Soy Foods
✔ Nuts & Seeds

You can also check out the food label to find out how much protein is in each serving of the food you are eating. 

How Much Protein do Your Kids Need Per Day?

Protein needs for children can be found in the Graphic. A Simple Rule for children is to eat a protein food at breakfast and a protein food at lunch, a protein food at dinner  and one or two healthy protein-rich snacks.

Note: I used ChatGPT for the graphics and pulling this blog together for this topic, but I also check the information carefully to ensure the health information is correct. In order to get the right answers & the development of these health blogs when using ChatGPT effectively, you must know how to pose the correct questions.  

This content was generated with assistance from ChatGPT, an AI language model by OpenAI