Too little good protein in your diet can lead to malnutrition and, in extreme cases, death.  And too much of protein can cause health problems, too!  So, you're probably wondering: exactly how much protein is good for you? Read on to find out! 
Functions
Proteins help repair and grow muscles, hair, nails and skin. They also help your body to build antibodies, which help protect you from a variety of diseases. So be sure to get the correct daily dose of protein.  

How Much Protein Is Good For You?

Lean Body Mass--  One way to calculate how much protein is good for you is based on lean body mass (the nonfat parts of your body like muscles, organs, etc). To calculate this, multiply your weight by your percentage body fat. For example: if you weigh 150 lbs, and your body fat percentage is 30%, that is 45 lbs. That means your lean body mass is 150 minus 45, which is 105 lbs. A normal adult typically requires 0.4 to 0.8 grams of protein per pound of lean body mass per day. This means that the person above should be getting between 42 and 84 grams of protein everyday.  However, please keep in mind, protein requirements depend on age, activity level and lifestyle of every individual. Additional factors, like lactating or exercising regularly vs. a sedentary lifestyle will also effect your protein needs.

Total Calories-- As a general rule, between 10 and 15 percent of your total calories should come from protein. That means if you consume 2,000 calories a day, at least 200 should come from protein, or about 50 grams.
 

Here’s a list of Top 10 Food Containing Protein
1. Meat
2. Fish
3. Milk And Milk Products
4. Soybeans
5. Beans
6. Eggs
7. Whey
8. Seafood
9. Oats
10. Avocado

Unfortunately, in our society today foods that are high in protein are often-times pushed aside and replaced by highly processed, refined foods like starchy carbohydrates which are the cause of a good deal of health problems.  But keep in mind, consuming foods that are high in protein will surely help you see an improvement in your health.

For tasty recipes that is sure to increase your protein intake check recipes on ifood.tv. and create your very own homemade high-protein recipes.

*Protein intake should be properly timed and taken in sufficient amounts.
 

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