Protein is a crucial macronutrient necessary for the development, healing, and maintenance of body tissues. It plays a vital role in the synthesis of hormones, enzymes, and other essential bodily substances. Ensuring that each family member receives the recommended amount of protein is key to their overall health and wellbeing.
India faces significant challenges in ensuring its population consumes sufficient protein, with many falling short of the recommended daily intake levels. “Protein serves multifaceted roles, including tissue building, enzyme production, bolstering immune function, and acting as an energy reservoir,” says Dr. Vilas Shirhatti, Technical Director and Nutrition Consultant, Naturell India Pvt. Ltd. (RiteBite’s MAX Protein). Understanding your family’s protein needs goes beyond merely meeting daily quotas; it involves optimizing health and addressing unique needs across different life stages.
Daily Protein Requirements
“Age, sex, and level of physical activity all impact the amount of protein required,” explains Dr Priti Korgaonkar, Nutritionist, AS-IT-IS Nutrition. “For an average adult, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight. For instance, a sedentary woman weighing 60 kg would need around 48 grams of protein daily.”
Children have different requirements. “Toddlers aged 1-3 years need about 13 grams of protein per day, while teenagers require more due to their rapid growth—approximately 46 grams for girls and up to 52 grams for boys each day,” adds Korgaonkar.
Active Individuals and Special Conditions
“Those engaged in physical activity or sports have increased protein needs to support muscle development and repair,” says Dr Korgaonkar. “Athletes may require between 1.2 to 2.0 grams of protein per kilogram of body weight. Additionally, pregnant or nursing women need extra protein to support the growth and development of their babies, with an additional 25 grams per day recommended during pregnancy.”
Sources of Protein
Protein can be obtained from both plant and animal sources. “Animal sources such as meat, fish, poultry, eggs, and dairy are considered complete proteins because they contain all the essential amino acids,” notes Dr Korgaonkar. “Plant-based sources like beans, lentils, nuts, seeds, and soy products can also provide excellent protein but should be combined to ensure a complete amino acid profile.”
Balancing Protein Intake
“Consuming protein in moderation relative to other nutrients is important,” advises Dr Korgaonkar. “Overindulgence in protein can strain the kidneys and be linked to various health issues. It’s best to combine protein with a balanced diet rich in whole grains, fruits, vegetables, and healthy fats.”
Diverse Protein Sources and Bioavailability
“Not all protein sources are equal in effectiveness,” Dr. Shirhatti explains. “Bioavailability, which refers to the body’s ability to absorb and use protein efficiently, varies among foods. Animal-derived proteins like meat, eggs, and dairy have high bioavailability compared to plant-based proteins. Vegetarians can ensure comprehensive amino acid intake by combining diverse plant proteins, such as beans and rice.”
Strategic Timing
“Equally crucial to the amount of protein consumed is the timing and distribution of intake,” Dr. Shirhatti points out. “Spreading protein consumption evenly throughout meals optimizes muscle repair and growth. For those engaged in physical activity or seniors aiming to preserve muscle mass, consuming protein within 30 minutes to two hours post-exercise is particularly beneficial.”
Tailored Protein Requirements
“Protein needs vary across age groups and genders, influenced by genetics, lifestyle, and health conditions,” emphasizes Dr. Shirhatti. “Seeking guidance from a nutritionist or registered dietitian can help customize protein intake to align with individual body dynamics for improved health outcomes.”
By understanding and adjusting protein intake according to these expert insights, families can better support their health and wellbeing through each stage of life.
