Protein plays a key role in supporting health and longevity. For adults of normal weight, daily intake typically falls around 48-56 g for women and 64-72 g for men. A practical way to meet these targets is by consuming roughly 300 g of chicken breast, which provides about 60 g of protein. This guidance comes from a clinician at the Lahta Clinic sharing insights with socialbites.ca.
To determine the right daily protein amount, several factors matter: age, body weight, activity level, and overall health. A common recommendation for many adults is about 0.8 g of protein per kilogram of body weight per day. Those who train regularly or lead physically demanding lives may need more. Pregnant and breastfeeding individuals often require a 10-20% increase in protein, and older adults might also boost intake to preserve muscle mass and maintain strength.
Experts also emphasize choosing protein sources wisely. Not all protein-rich foods carry equal nutritional value. The protein found in desserts, cakes, cookies, chocolate, and similar snacks often comes with added sugar, fat, and calories, which can offset the potential benefits of the protein itself. Therefore, healthier, nutrient-dense protein sources are encouraged.
Attention to how foods are paired matters for optimal protein absorption. The best protein absorption from meat occurs when it is paired with green, low-starch vegetables. It is advisable to avoid heavy carbohydrate combinations such as potatoes with protein sources. Diversifying protein sources is important, and staying well hydrated supports digestion and protein utilization.
In summary, maintaining adequate protein intake supports body function and cognitive health. A balanced approach includes considering personal needs, selecting high-quality protein, pairing foods for absorption, and maintaining hydration. These practical steps can help individuals meet daily protein requirements while supporting overall wellness.
Note: Certain claims regarding cognitive function relate to broader nutritional science and should be interpreted in the context of overall dietary patterns and health status.