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Are You Getting Enough Protein?

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We NEED protein everyday for muscle growth, maintenance and repair.  Your body uses protein for more than just your muscles so is your version of enough protein really what your body needs?

How much protein do we need?

  • Normal adult (including elderly) – 0.8 g per kg of body weight per day
  • Children (1-3 yrs old) – 16 g per day
  • Children (4-6 yrs old) – 24 g per day
  • Children (7-10 yrs old) – 28 g per day
  • Pregnant mothers – 60 g per day
  • Lactating mothers – 62-65 g per day.

Click Here to calculate how much protein you should be getting.

Recently, US FDA ( Food Drug Administration) and WHO ( World Health Organization) adopted the Protein Digestibility Corrected Amino Acid Score (PDCAAS) as the preferred method of determining the protein quality.  PDCAAS of 1 is the highest and 0 is the lowest.

  • Casein (milk protein) – 1
  • Egg white – 1
  • Soy protein – 1
  • Whey ( milk protein) – 1
  • Beef – 0.92
  • Soybean – 0.91
  • Chickpeas – 0.78
  • Fruits – 0.76
  • Vegetables – 0.73
  • Legumes – 0.70
  • Cereal – 0.59
  • Whole wheat – 0.49

Guess they didn’t check out the Kosama protein shot or protein bar huh?  Don’t forget to connect with us on Facebook and Twitter for more nutrition and fitness tips.

What do you do to make sure you’re getting enough protein?  Share your tips in the comment box below.

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