Protein is a fundamental nutrient that plays various crucial roles in the body, including:

1. Muscle Repair and Growth: Essential for building and repairing tissues, particularly muscles.
2. Enzyme Function: Proteins act as enzymes which speed up chemical reactions in the body.
3. Immune Function: Antibodies are proteins that help protect the body against pathogens.
4. Hormonal Balance: Many hormones are proteins that regulate bodily functions, such as insulin.
5. Transport and Storage: Proteins help transport substances across cell membranes and store minerals and vitamins.

Common sources of protein supplements include whey, casein, soy, pea, and hemp. Different types of protein supplements may be more suitable depending on dietary restrictions, goals (e.g., muscle gain vs. weight loss), and digestion preferences.

Would you like to search for specific protein supplement products? If so, let me know any specific preferences or requirements you have!

The amount of protein you need in your diet depends on several factors such as age, sex, weight, physical activity level, and overall health. Here are some general guidelines for daily protein intake:

1. Sedentary Adults: The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day¹². This amount is sufficient to meet the nutritional needs of 97-98% of healthy individuals.

2. Active Individuals: For those who engage in regular physical activity, the protein requirements can be higher:

   • Individuals who exercise regularly: 1.1–1.5 grams per kilogram of body weight³.
   • Those who regularly lift weights or are training for endurance events (e.g., running, cycling): 1.2–1.7 grams per kilogram of body weight³.

3. Older Adults: Protein needs increase with age to help preserve muscle mass and function:

   • Individuals aged 40-50 and older should aim for 1.0–1.2 grams per kilogram of body weight per day³.

4. Athletes and Bodybuilders: Some protocols recommend even higher intakes, commonly ranging from 1.6 to 2.2 grams per kilogram of body weight, depending on the intensity and type of training².

5. General Population: Protein should make up about 10-35% of your total daily caloric intake². For example, on a 2000 calorie diet, this would translate to approximately 200 to 700 calories from protein, which is equivalent to 50-175 grams.

It's important to note that excessive protein intake (more than 2-3 grams per kilogram of body weight per day) can lead to potential health issues such as kidney damage, digestive distress, and cardiovascular concerns².

Always consider consulting with a healthcare provider or a registered dietitian to determine your specific protein needs based on your individual health profile.

Footnotes

1. MedlinePlus ↩

2. NCBI Bookshelf - Protein and Amino Acids ↩ ↩² ↩³ ↩⁴

3. Mayo Clinic ↩ ↩² ↩³