2023-08-04 14:08:36
Dubai, United Arab Emirates (CNN) — Proteins are one of the main energy sources that play a vital role in body health, maintaining muscle strength, wound healing, new cell formation, and delaying aging.
According to a US National Library of Medicine website, proteins are large, complex molecules made up of hundreds of amino acids, which are linked together in long chains, and there are 20 different types of amino acids that can be combined to make a protein.
How much protein does the body need daily?
According to the World Health Organization and the Food and Agriculture Organization of the United Nations, the daily recommended amount of protein for the body is 0.9 g per kg of weight per day from the ages of 3 to 18 years for boys and from 3 to 15 years for girls. As for the age period between 15 and 18 years, the amount of protein needed for girls decreases to 0.8 gm per kg of weight per day.
In a report by the American College of Sports Medicine, aging is accompanied by an increase in the amount of protein the body needs. At the age of 50, a person needs to increase protein by one gram per kilogram of body weight to maintain muscle mass.
How much protein does the body need to build muscle per day?
But these quantities may not be enough to build muscle significantly; The report of the American College of Sports Medicine indicates that the body’s need for protein to build muscle ranges between 1.2-1.7 grams of protein per kilogram of body weight per day, or the equivalent of 0.5 to 0.8 grams per pound of body weight.
In general, these amounts of protein can be obtained through the diet alone and without the addition of protein and amino acid supplements, and it is desirable that they coincide with regular exercise such as lifting weights, running or cycling.
The US National Center for Biotechnology Information indicated that animal products, meat, milk and dairy products, eggs, poultry and fish are rich sources of proteins that contain a balanced level of amino acids, and plant foods, legumes and nuts are an important source of proteins as well.
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