Protein Intake Guidelines for Different Groups
Protein acts as the superhero for the body, playing a vital role in building, repairing, and supporting the immune system. Your protein requirements can vary depending on factors like age, activity level, and weight. Here's the breakdown on protein intake:
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Basic Protein Goal:
- For the average person, target around 0.8 grams of protein per kilogram of body weight daily. For instance, if you weigh 70 kilograms (approximately 154 pounds), aim for about 56 grams of protein per day.
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Fitness Enthusiasts:
- Engaged in intense workouts? You may need 1.2 to 2.0 grams of protein per kilogram of body weight daily to support muscle growth.
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Seniors Squad:
- Maintaining muscle strength becomes crucial as we age. Older adults might require 1.0 to 1.2 grams of protein per kilogram of body weight daily.
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Expecting and New Mothers:
- Protein needs increase during pregnancy and nursing. Pregnant women should target 1.1 grams per kilogram of body weight daily, while new moms may need around 1.3 grams per kilogram of body weight daily.
Remember to distribute your protein intake throughout the day and vary your protein sources for a well-rounded amino acid boost!
