Protein is an important part of our diet, supplying our needs for amino acids - the building blocks of proteins. We need protein from our daily food intake because human beings simply cannot synthesize all the 20 amino acids. The amount of dietary protein required for humans, known as an RDA (Recommended Daily Allowance) vares greatly depending on our age, sex, and physical activity.
So, how much protein do we need..? Read on.
Infants
0-6 months 9.1 g
7-12 months 11.0 g
Children
1-3 yrs 13 g
4-8 yrs 19 g
Males
9-13 yrs 34 g
14-18 yr 52 g
19-30 yrs 56 g
31-50 yrs 56 g
50-70 yrs 56 g
> 70 yrs 56 g
Females
9-13 yrs 34 g
14-18 yrs 46 g
19-30 yrs 46 g
31-50 yrs 46 g
50-70 yrs 46 g
> 70 yrs 46 g
Pregnancy
> 18 yrs 71 g
19-30yrs 71 g
31-50yrs 71 g
Lactation
> 18 yrs 71 g
19-30yrs 71 g
31-50 yrs 71 g
*Based on 1.5 g/kg/day for infants, 1.1 g/kg/day for 1-3 y, 0.95 g/kg/day for 4-13 y, 0.85 g/kg/day for 14-18 y, 0.8 g /kg/day for adults, and 1.1 g/kg/day for pregnant (using pre-pregnancy weight) and lactating women.
The information above is taken from the United States Department of Agriculture’s Food and Nutrition Information Center.
The reason that there’s an obvious difference in the protein intake for men and women is simply due to the fact that in general, men’s bodies have more muscle mass compared to women. Your daily protein requirements are determined by your overall energy intake, as well as your body’s need for nitrogen and essential amino acids. Physical activity (exercise, the nature of your job - office bum vs construction worker) and enhanced muscle mass will increase your need for protein. Protein requirements are also greater during our years of childhood because we’re growing (alot of development is taking place in our bodies), during pregnancy or when women are breast-feeding, or when your body needs to recover from an injury, or even after a surgery.
Now that you know what the recommended protein intake for a healthy individual is.. .ask yourself - “Am I getting enough protein in a day?” Moreover, if you’re an athlete, or engage in vigorous exercise/bodybuilding, etc, you should know that your protein requirements can easily be DOUBLE than what is recommended in the RDA.
It is because of this that most people resort to protein supplements. Who can deny the convenience of a protein shake when it comes to increasing their daily protein intake? Depending on your choice of brand, flavour - they can taste really amazing, and even provide your body with a far better quality protein than what you get from your everyday food.
As for me, I’m currently OBSESSED with BSN’s Syntha-6 (Flavour: Chocolate Milk Shake) and Optimum Nutrition’s 100% Whey (Flavour: Cookies & Cream). I think they taste simply out of this world. I love my protein shakes. Do you?
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{ 33 comments… read them below or add one }
I’m loving it. I believe with sufficient intake of protein with regular exercise, it did help me loose weight.
But I got something curious still in my mind, that my cousin has told me before about drinking protein shake. She said that it might cause kidney failure after long term consumption? Is that suppose to be right or just a MYTH?
If only protein costs like Milo… **sigh**
if protien cost like milo, then i’ll ask my nestle friends to buy in bulk!!!
:)
unfortunately, they aren’t!
I have tried a protein supplement once. My beauty consultant recommended it to me. She said it is good for the skin. But I really hate the taste, tasted like milk. Yuck! So I stopped taking it!
surfnux: One sign for indication of kidney problems is protein in the urine. In fact my bro in law just recently had this problem after further investigation it turns out he is building up a kidney stone. Is this related to execessive protein intake? I dont know, but there could be a relation I suppose.
Also, I’ve read somewhere, forgot the source, heck probably in this site, that we should be taking 1 g of protein per pound of body weight at least for body builders… anyone can verify this?
darun… what kinda diet is your bro-in-law on? Is he a body-builder, and takes protein supplements? If so, how much is he taking? And what made him do the urine test, is it prior to a few sypmtoms? What is his age? Does he exercise? What was his diet 5-10 years ago? Does he smoke?
I do believe anything in excess is indeed bad for one’s body, even VITAMINS, let alone the kinda food the general Malaysians indulge in, fried, dark hokkien mee(yummy) etc. If you were to google for it, you can find, the NEG and POS effects of each and every vitamins, minerals out there, so it is the same with protein. :) Anyhow due to a bodybuilder’s different needs one of the MACRO-nutrients(am not sure if this is correct term) is water, and one should drink more water as compared to a person who does not… I hope this helps a lil :) And doing a regular check up yearly is a good idea.
protien in urine got nothing to do with your diet intake of protien. It indicate a kidney failure more than a overdose of protien.
check him properly checked.
he has hypertension too?
I think if we drink protein shake, or some other supplement, gotta make sure we never took too much of it. For me I consumed 1 glass a day after workout, without workout, I am not drinking any.
So, there is no any confirmed problem agains consuming protein shake. Right?
darun:
Stupe is right. Protein in urine is not due to an excessive protein intake. A high protein intake can increase the amount of calcium excreted in the urine though… and when I say ‘high’, Im meaning a consumption above 2g/lb of bodyweight.
There have always been 2 schools of thought on the issue of protein requirements for an athlete. One believes that an athlete’s requirement of protein is the same as the general population, and the other believing that we athletes require a higher protein intake.
I, and I believe I also speak on behalf of alot of other athletes out there, believe, and know for sure that the Recommended Dietary Allowance (RDA), which is the standard that nutritionists use to assess the adequacy of a diet—for protein is too low for athletes.
I always imagine an athlete to be like a high performance machine. Now, if you were a high performance machine - what would you fuel yourself with? Don’t you think that your basic fuel requirements too, would differ greatly when compared to an ordinary individual? Hope this helps you visualise!
Athletes need more protein than the general population. I notice that people somehow tend to get afraid at the mention of protein shakes, protein supplements. But why? Compared to the crap that most people out there are willing to put into their bodies, a protein supplement is a far superior and healthier option. But for some reason, people tend to get all concerned about their kidneys and their organs all of a sudden.
Protein supplements may not be necessary for some athletes if you are able to get sufficient protein from your everyday diet (easier said than done!), but they can be a convenient way to increase protein intake, especially for vegetarians. Moreover, our typical Malaysian diet which seems to give more emphasis to carbohydrates and fat as our main source of calories is a pathetic embarrassment.
Take one look at the average Malaysian athlete, or natural bodybuilder. Now, take a look at an average American athlete/bodybuilder. Why the difference? Don’t blame it on genetics. I don’t think I need to elaborate any further.
Here’s a good writeup by the Australian Institute of Sport on getting enough protein. Please take the time to read it.
http://www.ais.org.au/nutrition/documents/FactProtein.pdf
surfnux: Your body grows and recovers when you are at rest. Unless you are getting sufficient protein on your rest days… a protein shake would actually do you good - any day.
So, concuming protein shakes even I am taking a break in gap of the exercise, it would still be okay?
stupe/dailymuscle : Thanks for the info. Its good to know there isnt any catastrophic effect to overdosages of protein, even though that it is unlikely for me.
darun - glad to be of a lil informative for u and bro. get him check up properly.
the RDA standard for minerals and supplments are bare minimal for proper body functioning. Athelete needs more than that.
surfnux: your body needs protein, even on rest days - so the answer is Yes.
stupe: you da man. Thanks.
Dailymuscle, thanks so much for the guide. After my first GNC finished, I was thinking I should try from EgoNutritions, as they seems cheaper and more benefit.
Hey y’all!
Ive got this lil dilemma. Im a firm believer in dairy products and believe that theye simply good shit for growth.
Then one unfortunate day after a hard days workout, i crapped the carton of milk out an hour within consuming it. i went like Hmmm… I used to take a litre at a go for my post work out with whey but i realised that these days it goes out as soon as it comes in. Yeah i developed lactose intolarence… like duh?!?
I realised the predicament that i was in so i chilled on the milk (cutting down does me no good… even a glass worth). i know my consumption of whey is high… so i chilled on that one too. I thought a scoop would be cool but when my friend made me a protein smoothie (all natural ingredients in front of my face) using my protein powder, i crapped it out in 1/2hrs time. Lactose intolerant but even in WPIs and WPCs? Whats the logic?
These products claim to contain lactace to break down those mofo enzymes but im stil crappin it out. (how many craps have there been in this one single post…you tell me)
Lactase pills? I rather do without…
Ive tried brands ranging from Muscletech, ONS, Twinlab, EAS, ProLab, ISS and a couple funky ones i got hold from the States…heres one more to the collection….CRAP.
Any suggestions?
PS: sorry for the crap count DM ;)
hi
i have been a member of this site for a long period of time now and i have got a very very serious problem which you might can solve easily.ok here it is.i bought a supplement naming (Mega MASS 2000).i used it some month’s ago and fell into diaheria and was almost dead as i was not having the power to even drink water.and know 1 week ago i again joined the gym and started taking it with a milkshake.right now am vomiting,got to do no shit even after eating many fruit like banana,grapes and apple a high fever in which am feeling cold my neck muscles SHOULDERS to tigtned.ALL THESE THING ARE OBBIVOUSLY FOR DYING my age is 17 and i weight between 47-49 kilos.pls mail me you answer to my personal hotmail adress hustler0789@hotmail.com as i might not be able to browse tomorrow for the reply.i would be very great full to you from deep down my heart please save me from dying :( am not joking pls am really in a serious condition.for lord’s sake.
DJsoul: Try Isopure’s zero-lactose range of supps.. unfortunately, you can’t get them here in Malaysia. They’re so pure - you can see right thru the liquid. No big deal.. but its a cheap thrill.
ahmed: It could, or could not be the Mega Mass 2000. It could be that you’re lactose intolerant, or an allergy to something, it could be 101 other things, all which I’m unable to conclude. I’m sorry. However, common sense always applies - if all hell breaks loose in your stomach when you consume something… STOP CONSUMING IT. Your condition does sound very very serious indeed. This is not where you should be seeking help. I’d recommend you seek advice from a DOCTOR.. and FAST. I’ve emailed this response to your email add as well. Keep me updated? Tcare bro.
I am 78 male in tolerably good health. I hv just seen a packet of GNC
100% whey Protein and wud like to know if taking this supplement at my age will do me any good or possibly some harm. I am 5-7″ and weigh
146 lbs and do daily work out of 1 hour (only Yoga and Aerobic) and eat well balanced diet but no eggs as I am allergic to it. But I eat meat, fish and vegetables all cooked in Soybean refined Oil and a cup of NOn-fat YUgourt. But my libido is gone for 10 yrs now.MY wife is 76 with no interest in sex.We hv been married for 56 yrs and hv separate bedrooms.
Raza Dossa: Thats a very good routine and diet you seem to have, and most likely the reason as to why youre in good shape at 78 years! Wow. Before you consider supplementing with additional protein, ask yourself - what are your goals? You could already be consuming sufficient protein from your well balanced diet. My advice to you, at 78 years - it would be best if you get the advice of a medical professional first before you consider trying something new.
As for your libido, well, I think that its only normal for a decline in libido & a loss of interest in sex to occur as we get older - once again, you should get the advice of a medical professional to see if there are any other options you could consider.
As for sleeping in separate bedrooms however, in my opinion, thats a whole different issue. If the two of you really do love eachother & uphold the marriage vows taken 56 years ago, the two of you should be living in a reality of accepting eachother and loving eachother even with your shortcomings. Isnt that what 2 people living their lives together is about? 2 different worlds, 2 different minds, and differences in opinion coming together and complementing eachother in an awesome way.
Sometimes, the best thing you can do with your lips.. is talk.
As for me, I’d like to think that I’d be giddily in love with the person I end up with till the day I die.
THanks for yr advice. I hv decided not to go in for GNC 100% Whey protein as it costs in my country equivaqlent of US$33/- per packet of 1 lb whereas in US it costs only $12/-. Moreover as u said I am getting enough protein in my diet so no sense spending good money over a supplement protein which might also hv intolerable side effects.
As for getting together in the same bedroom sleeping side by side, it is now over 20 yrs that we hv separtate bedrooms and both of us are happy this way. Moreover I go to sleep at 2 am and get up at 9.30 in the morning whereas she goes to bed by 10 and gets up at 5.30 in the morning.
I consulted my urologist on libido and he said forget about it. u cant get it back at 78. You had it for 55 yrs so why are u crying now.
hi
oh man i have been suffering from typoid from last two month’s and wasn’t able to take even water into my body as it refused to.my protein level was too high as i went through a blood check up.i have loosed everything i gained my bicep was like 15 and now it’s like 11 inches my whole hard work just ended up after taking this supplement.it’s better to take a good food intake rather than a supplement from my point of view.now am all good but not enough to go to gym again i will have to gain enough energy to pick up heavy weight’s.pls do advice me some good intake of food for fast recovery.with all regard’s.AHMED.
Raza Dossa: You’re welcome.
ahmed: How did you lose 4 inches from your biceps?
i mean’t to say that if i’ll measure my whole arm it will give me 15 inches at whole.but after the illness i suffered i loose too much off my tricep and now all i have got is 11 inches.
ahmed: That’s alot of muscle you’ve lost.. so much that I find it hard to believe. Seeing how you seem to be constantly plagued by one medical condition after another.. I would say that its best if you seek help from a medical professional, even for your nutritional needs. Take care.
well i know i had been suffered alot but now am all set and on my way to be bulked up to rejoin my gym uptil the end of this month.i am going good now i have bulked up much and gained my bicep again to say 11 & half .sound’s funny but that’s a good recovery in a week after illness in think what do you think.
ahmed: Well done then.. Take good care of your health and always seek a doctor’s advice before you try something extreme. God Bless.
Hey DM, the article from the following site http://www.ais.org.au/nutrition/documents/FactProtein.pdf was really helpful.Now I know if I am gettin enough protein and carbo, which actually I do and just need to eat a little bit more.Problem solve and now i dont have to fork out huge amounts for protein stuff!Thx for bringing this article back up.
CluelessMama: Just another typical day.. for DM. Heh heh.
Too much protein can be very bad for the body, protein must be metabolized since their is nowhere to store it. Because of this, any extra protein must be processed by the kidneys. An overload of protein will cause an overload on the kidneys. If your kidneys are already damaged, I would recommend a blood test to check your CREAT levels. The science on this issue in general is split, but for the most part, both sides agree that moderation is best.
something: Yes, but generally, athletes have higher protein needs than the ordinary guy next door, and the above ranges are for the average guy. Already, most people aren’t even getting this bare minimum.
Basically the problem with the protein Shakes has to do with how the kidneys function. Protein is extremely hard on the kidneys to break down and protein in excess can cause a decrease in renal function over time. There is no changed in amounts of protein the body needs through out life no matter if your an athlete or couch potato. Excessive amounts of protein in anyone no matter who they are can cause a large decrease in kidney function, and in a lot of protein shakes the content of protein is a lot more than the daily intake of anyone needs to be. The benefit of protein shakes to people who work out a lot is the fact that it helps to build lean muscle which makes fat burn a lot faster off the body.
basically you have to ask yourself if it is worth the risk of loosing kidney function to look like the buff guys or girls you see in the magazines. Having gone through actual kidney failure myself having to recieve a transplant at a young age i dont think it is worth it. I have seen 3 different body builders that have come in to clinics while i am there who are facing the problems i faced because of their high intake.
so is it really worth it?
I have heard that taking large intake of protein might cause kidney problem but i heard from pharmacist that drinking a lot of water might help to reduce the stress on our kidney on breaking down those protein. Beside a good diet can help too. We should reduce those salty intake like soy sauce, potato chips or other salty stuff which greatly help to reduce stress on our kidney as our kidney need to work harder to cleance those stuff out.
i want to know can i take mega mass and after it why protine
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