Benefits of Protein

IN THIS ARTICLE

 How Much Protein Do You Need? 

 What Are the Best Sources of Protein? 
 How Do High-Protein Diets Affect You?

Your body needs protein to stay healthy and work the way it should. More than 10,000 types are
found in everything from your organs to your muscles and tissues to your bones, skin, and hair.

Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout
your body in your blood. It also helps make antibodies that fight off infections and illnesses and
helps keep cells healthy and create new ones.

How Much Protein Do You Need?

Not getting enough protein in your diet can lead to health issues. For example, tissue can break
down and lead to muscle loss.

But more isn’t necessarily better. While it can help build muscle, if you take in too much your
body may store the excess as fat.

The Dietary Guidelines for Americans, put together by the U.S. Department of Agriculture and
the U.S. Department of Health and Human Services, recommend the following daily amounts of
protein for different age groups:

 Children under 4: 13 grams

 Children ages 4 to 8: 19 grams
 Children ages 9 to 13: 34 grams
 Women and girls ages 14 and over: 46 grams
 Boys ages 14 to 18: 52 grams
 Men ages 19 and over: 56 grams

Simply put, most everyone should get 10% to 35% of their calories each day in the form of
protein. You need more calories for activities like biking, lifting weights, or running, but the
percentage of protein remains in the same range.

After age 40, you can start to lose muscle mass, a condition known as sarcopenia, and you may
need more protein.

If you’re overweight, you’ll need to lower your calorie intake. A dietitian can help you figure
out how much protein you should have.
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