Protein is one of the most important nutrients for the body. It not only helps build muscle but also supports tissue repair, enzyme and hormone production, maintains the immune system, and nourishes hair, skin and nails. Every cell in the body needs protein to function effectively.
According to expert Varnit Yadav, a nutrition and fitness coach in Lucknow (India), the recommended daily protein intake (RDA) is about 0.8 g/kg of body weight. This is enough to prevent shortages, but not necessarily the optimal for everyone. People who are active, exercise, or want to gain muscle and lose fat often need higher protein intake.
Recommended protein intake according to activity level
Low-ymentment people: 0.81.0 g/kg
People participating in recreational activities: 1.01.2 g/kg
Strength or endurance athletes: 1.42.0 g/kg
Elderly people (preventing muscle atrophy): 1.21.5 g/kg
For example, women weighing 60 kg should exercise lightly and consume about 7290 g of protein per day, while men weighing 75 kg who exercise may need 105135 g per day.
Is it better to eat more protein?
expert Varnit Yadav emphasizes that eating too much protein does not mean that muscle grows faster or loses fat better. The body only absorbs a certain amount at a time; the excess can be stored as calories or put pressure on the digestive system. Protein is most effective when combined with exercise regimen, adequate calories, sleep and micronutrients.
How important is protein quality and distribution?
Complete protein: Foods such as eggs, milk, meat, fish, soy and quinoa are packed with essential amino acids.
Vegetarians: You can combine lentils, rice, nuts and cereals to ensure adequate protein intake.
Protein distribution: Consuming 2030g of protein per meal helps optimize muscle protein synthesis. Avoid putting all your protein in one meal.
Signs of protein deficiency
Protein deficiency can silently affect health. Some warning signs include:
Frequent fatigue, muscle weakness
Slow recovery after exercise
thin hair, weak nails
Continuously sluggish
Persistent hunger
Many people find that their health improves significantly just by adjusting their daily protein intake.
Note
The protein requirement in each person is different, depending on activity level, age, health goals and lifestyle. General guidelines are just the beginning. Understanding personal needs and distributing protein appropriately will help the body function effectively, improve health and support sustainable muscle development.
