The recommended protein intake for athletes, bodybuilders, and other vigorous physical activities is approximately one gram of protein per pound of body weight or one gram per meal. Athletes and bodybuilders who are looking to increase their protein intakes need to understand that protein is required after an exhausting workout session. Therefore, they should not exceed the recommended protein intake for the first hour after the workout to ensure that they receive enough protein to fuel their muscles for the next session. Bodybuilders and other athletic people also need to consider protein intakes of protein supplements to support muscle recovery and repair after strenuous sessions of exercise.1
Athletes and bodybuilders should not worry about protein intake because the recommended amount is one gram of protein per pound of body weight per day for an adult. It is important for them to remember that they need much more protein to support muscle growth than the average person because their exercises involve more muscle tissue and more calories are consumed to support muscle growth. Therefore, they need much more protein than the average person. Although an individual with an estimated body weight of only 60 kilograms would need about one gram of protein per pound for an entire match, this athlete would have to consume twice as many protein grams per day as the person with the estimated body weight of 90 kilograms.2
Apart from athletes, gym-goers, and bodybuilders, children need protein as well. There are many misconceptions about protein intake for children. Protein is necessary to maintain healthy muscles and bones and ensure proper growth. It is recommended that an adult consume about 0.36 grams of protein per pound of bodyweight daily, but this number may be higher for a child depending on their size, age, activity level, etc. The question remains: How much protein should my child eat?3 This article will answer that question!
Learning The Benefits Of Protein For Kids
Kids are extremely picky when it comes to food, but having them eat a balanced, healthy diet (that also has the benefits of protein) is usually one of your parent’s prime responsibilities. And one important aspect of his or her diet should include protein. This may be a surprising revelation for many parents. However, if you delve a little deeper into the benefits of protein for kids, you will understand why it is important for kids to get enough protein in their diet.4
For one thing, protein helps to build strong bones and teeth. Protein also helps children maintain healthy skin, hair, and nails.5 As you can see, the list of benefits of protein for kids seems to go on. It is also essential for their health and their future. However, it is not easy for children to get enough protein in their diets. Fortunately, there are plenty of protein supplements and other food items that help kids get the proper amount of protein for their body and their age.6
The benefits of protein for kids also include its ability to provide energy and vitality. Proper nutrition is a key element in developing healthy, strong, and well-built muscles and bones. In fact, most doctors agree that children who receive adequate amounts of animal-based protein and plant-based protein during their childhood often possess healthier, stronger, and more tightly wound bones as adults.7 While some debate this, studies have shown that an adequate protein diet helps to prevent the formation of many types of bone cancers in later adulthood.
The reason why plant-based protein is particularly beneficial is that it contains minerals and other nutrients that help children build strong bones and develop a healthy immune system. In addition to helping children build strong bones, protein helps to control a child’s weight, which is especially important in growing up and maintaining a healthy weight throughout adulthood.8
There are plenty of benefits of protein for kids to enjoy from food items that are animal-based. Meat, fish, cheese, eggs, milk, soy products, and beans are among the highest protein sources available. For those who cannot get enough protein in their diet through these animal-based foods, protein supplements and other food items are an excellent option to add to their diet. Some examples of good plant-based sources of proteins include beans, nuts, seeds, soy, wheat gluten, and rice.
Protein-rich foods also help individuals to maintain regular bowel movements. This leads to a reduced chance of constipation and other bowel problems. Maintaining a proper diet helps to keep joints, bones, and muscles healthier and more resistant to damage. As a result, adults are less likely to become injured while they are playing sports or going to school.
What is the Recommended Protein Intake For Children?
For all the children who are on a balanced diet, it is very much important to know the recommended protein intake for kids and if they are adhering to this while growing up. With the variety of protein-rich food available in the market today, it is very much essential to know about the nutritional value of these foods. There are many protein-rich food items available in the market but one should be careful to choose the right kind of protein foods that are rich in protein content. One must also remember that if the protein is not properly assimilated in the body, it can create problems like lethargy and weakness.
It has been seen that even young kids have this tendency of consuming high-calorie foods which may result in fat gain. So, it is very much important to have a guideline as to how much protein intake is recommended for young kids. One of the main recommendations of protein intake for kids is to consume one gram of protein per pound of bodyweight. Thus, if a kid weighs around twenty pounds, then he should consume one gram of protein per twenty pounds of his weight.9
Besides the above-mentioned food items, if one wants to know about what is the recommended protein intake for children, then one must know about the other kinds of proteins too. Soybean and wheat are two other sources of protein that are very much beneficial for young ones.10 Therefore, along with the recommended protein intake for children, it is better to add some soybean or wheat products to their daily diet menu. This can help them in gaining the required nutrients and preventing them from many health hazards.
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1 “Protein Intake — How Much Protein Should You Eat per Day?.” 1 Oct. 2020, https://www.healthline.com/nutrition/how-much-protein-per-day Accessed 21 Jul. 2021.
2 “How much protein do you need every day? – Harvard Health.” 18 Jun. 2015, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 Accessed 21 Jul. 2021.
3 “Protein – How much is enough? Can you have too much? – FEED.” 5 May. 2018, https://feednutrition.com/2018/05/protein-how-much-is-enough-can-you-have-too-much/ Accessed 21 Jul. 2021.
4 “Protein for Kids: Kid-Friendly, Protein-Rich Foods – Verywell Family.” https://www.verywellfamily.com/protein-rich-foods-2633936 Accessed 21 Jul. 2021.
5 “Protein: Why Your Body Needs It – WebMD.” https://www.webmd.com/diet/benefits-protein Accessed 21 Jul. 2021.
6 “How Much Protein Do Kids Need? | Epicurious.” 2 Nov. 2017, https://www.epicurious.com/expert-advice/how-much-protein-do-kids-really-need-article Accessed 21 Jul. 2021.
7 “Protein for Child Development | Abbott Nutrition.” 8 Aug. 2018, https://www.nutritionnews.abbott/pregnancy-childhood/kids-growth/why-is-protein-important-for-kids-growth/ Accessed 21 Jul. 2021.
8 “How Much Protein Does My Child Need? | Strong4Life.” https://health.clevelandclinic.org/why-extra-protein-for-your-child-is-unnecessary-and-possibly-dangerous/ Accessed 21 Jul. 2021.
9 “How Much Protein Do Kids Need? | Epicurious.” 2 Nov. 2017, https://www.epicurious.com/expert-advice/how-much-protein-do-kids-really-need-article Accessed 21 Jul. 2021.
10 “Protein – Healthy Kids Association.” https://healthy-kids.com.au/food-nutrition/nutrients-in-food/protein/ Accessed 21 Jul. 2021.