The main role of protein is to act as a structural component to cells and tissue. Protein is a complex molecule made up of tiny amino acids compounds. If you don’t eat an adequate amount of protein, your cells and tissue are not able to function. There are two types of protein complete and incomplete protein. A complete protein has all nine essential amino acids necessary in the human diet. The main complete proteins that you can consume are meat, eggs, soy, and some grans. If food has an incomplete protein, you can mix other food with it to make a complete protein like beans and brown rice. If you are vegetarian or vegan you should research the complete and incomplete proteins to get a sufficient amount of amino acids.
When you consume too much protein it will be stored as fat. Most people consume more protein than they need. The idea is to consume about 12 to 20 percent of your daily caloric calories in protein. Of course, it can be higher if you have an intense workout regimen. You may want to discuss your diet with a nutritionist to get a better understanding of your dietary needs. Down below I have listed the amount of proteins you need and then the calories you consume.
1200 Calorie diet 45-75 Grams of protein
1500 Calorie diet 56-94 Grams of protein
1800 Calorie diet 68-112 Grams of protein
2000 Calorie diet 75-125 Grams of protein
2400 Calorie diet 90-150 Grams of protein
2500 Calorie diet 94-156 Grams of protein
2700 Calorie diet 100-168 Grams of protein
3000 Calorie diet 112-188 Grams of protein
112 Grams Boneless skinless chicken breast 26 grams of protein
100 Grams lean ground beef 20 grams of protein
100 Grams Salmon 17.1 grams of protein
1 can Tuna 42 grams of protein
100 Grams Sea bass 23.6 grams of protein
½ cup cottage cheese 14 grams of protein
½ cup Plain Greek yogurt 12 grams of protein
255 ml Milk 8.5 grams of protein
1 Egg 7 grams of protein
¼ block Tofu 9.4 grams of protein
2 tab Peanut butter 7.2 grams of protein
1 cup Lentils cooked 17 grams of protein
½ cup beans 8.8 grams of protein
½ cup garbanzo beans 6.8 grams of protein
180 grams Rice 4.7 grams of protein
I hope you find the information helpful if you have any questions leave a comment and I will do my best to answer.
All above info is public knowledge. My sources are Applied Nutrition 4th addition and ace fitness Personal Training Manual.
If you are interested in online personal training or health coaching fill out the contact form for a free consultation.
Thank you so mush for your support.
Shop my Amazon Store for all your health and wellness needs.
I do live workouts on facebook
Follow me on Instagram at Happyandhalthy
Get my 8-week guided self-help book
If you are interested in collaborating or sponsoring fill out the contact form. ( Please note I do not support selling supplements)