How much protein do you need per day
How much protein do you need to feel good and support both your body and health?
Introduction
Protein is one of the most important building blocks of the body. It helps build muscle, repair tissues, and manufacture important hormones and enzymes. Despite its importance, there are many questions around how much protein we actually need. In this article, we review the factors that affect your protein needs and give concrete tips on how you can easily get the right amount every day.
Why is protein important for the body?
Protein is essential for the body's functions and contributes to:
- Muscle Building and Recovery This is especially important for active people.
- Metabolism and energy use — protein helps the body to efficiently use energy.
- Immune system Many of the body's antibodies are made up of protein.
- Production of hormones and enzymes — important for the daily functions of the body.
Getting enough protein strengthens the body in several areas and helps you perform better in everyday life.How much protein do you need per day?Your daily protein requirement depends on several factors, such as age, gender, weight, and activity level. Here are guidelines for protein intake:
- Non-exercising people: At least 0.8 g per kg of body weight
- Active and strength training: 1.4—2.2 g per kg of body weight to maximize muscle growth and strength gains
- In case of caloric deficit (deff): Increase intake by about 0.5 g/kg to counteract muscle loss
- Elderly (65+): At least 1.2g/kg to preserve muscle mass
Examples:
If you weigh 75 kg and do strength training regularly, you should aim for a protein intake between 105—165 g per day.How do you know if you're getting enough protein?Common signs of protein deficiency include:
- Muscle weakness and slow recovery
- Fatigue and lack of energy
- Impaired immune system
By including protein in every meal, you can ensure you're getting what you need.
Practical tips to increase your daily protein intake
If you find it difficult to reach your daily protein goal, try these simple tips:
- Start the day with a protein-rich breakfast, such as Greek yogurt with berries and nuts.
- Add a handful of nuts or seeds to salads and snacks.
- Use Relivo in smoothies or pastries for a simple protein supplement.
- Swap fast carbs for protein-rich options like quinoa and beans.
Secondary Benefits of an Adequate Protein Intake
In addition to muscle building and recovery, an adequate protein intake also has other health benefits:
- Increased saturation — can contribute to better weight management
- More stable energy levels — reduces blood sugar fluctuations
- Improved body composition — more muscle mass and less fat
Summary
Understanding your daily protein needs is critical to your health and performance. Studies show that an adapted protein intake according to activity level and age can optimize muscle growth, strength and recovery.By using products such as Relivo you can ensure that you get the right amount of protein every day and give your body the best conditions to feel and perform optimally.
