Recommended daily allowance of protein per adult
The Recommended Dietary Allowance (RDA) for protein for an adult is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it's the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
For example, a sedentary 140-pound woman needs approximately 53 grams of protein a day. During pregnancy, protein needs of women go up. Experts recommend 75 to 100 grams of protein a day for the developing fetal tissue, as well as the enlarging placental, breasts, and blood supply.
Please note that the value of high-protein diets for weight loss or cardiovascular health remains controversial. The current Dietary Guidelines for Americans emphasize the importance of eating healthier protein-rich foods rather than concentrating on specific amounts of daily protein.
Foods and Protein Content for Muscle Mass Gain
-
Eggs: Eggs are a great source of high-quality protein, healthy fats, and other important nutrients like B vitamins and choline . They contain large amounts of the amino acid leucine, which is particularly important for muscle gain .
-
Salmon: Salmon is another excellent source of protein, containing about 17 grams of protein per 3-ounce serving . It also contains omega-3 fatty acids, which play an important role in muscular health and may even increase muscle gain during exercise programs .
-
Chicken breast: Chicken breasts are packed with protein, with each 3-ounce serving containing about 26.7 grams of high-quality protein . They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active .
-
Greek yogurt: Greek yogurt is a great snack option that contains high-quality protein and a mixture of fast-digesting whey protein and slow-digesting casein protein . It often contains approximately double the amount of protein as regular yogurt . Eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins .
-
Quinoa: Quinoa is a great vegetarian source of protein, containing all nine essential amino acids . It is also high in fiber, magnesium, and iron .
-
Lentils: Lentils are another vegetarian source of protein, containing about 18 grams of protein per cooked cup . They are also high in fiber, iron, and folate .
-
Chickpeas: Chickpeas are a great source of plant-based protein, containing about 15 grams of protein per cooked cup . They are also high in fiber, iron, and folate .
-
Lean beef: Lean beef is a great source of high-quality protein, containing about 26 grams of protein per 3-ounce serving . It is also high in iron, zinc, and vitamin B12 .
-
Soybeans: Soybeans are a great source of plant-based protein, containing about 29 grams of protein per cooked cup . They are also high in fiber, iron, and calcium .
-
Whey protein: Whey protein is a popular supplement that can help increase muscle mass when combined with resistance training . It is a fast-digesting protein that is easily absorbed by the body .
When and How to Eat Protein for Muscle Gain
Protein is an essential nutrient for muscle growth and repair. According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass . However, the best time to consume protein supplements can vary depending on whether your goal is weight loss, building muscle, or preserving muscle .
If you’re looking to build muscle, it’s recommended to eat 3-4 solid meals a day, each containing 20-40 grams of protein . Additionally, you can eat protein-rich snacks like nuts, jerky, or a smoothie or protein shake . It’s also suggested to have a post-workout protein shake containing 20-40 grams of protein .
It’s important to note that eating a sufficient dose of protein at least four times a day can optimize muscle growth .
Remember, the amount of protein you need depends on your body weight, activity level, and fitness goals. It’s always a good idea to consult with a registered dietitian or a healthcare professional to determine the right amount of protein for you.