Average Daily Protein Intake

Essentially, the building blocks of the cells in our body are the amino acids that make up protein. It helps in repairing damaged tissues, enables the immune system to function properly and helps in warding off diseases and illnesses. It is important in maintaining healthy muscles and helps build skin, nails, hair and cartilage. Since the body cannot store protein, a healthy dose of protein must be included in our daily diet. Ideally, our average daily protein intake should include both complete and incomplete proteins. Some good sources of complete proteins come from animals such as poultry, fish, milk and eggs while nuts like whole grains, beans and almonds provide incomplete proteins.

A protein deficient diet could lead to various conditions such as deterioration of muscle mass, anemia and hypotension, or an abnormally low blood pressure. The body would also be unable to heal itself from the onslaught of diseases or injuries. Most people would need to include in their average daily protein intake about 0.8 grams of the nutrient per kilogram of their body weight to meet the demands of their normal daily physical activities. However, when additional demands are made on the body such as rigorous exercise like bodybuilding and endurance training, pregnancy, or recuperation from illness or injury, more protein intake would be needed. Additional protein intake is also advisable for teenagers and kids to assist in their growth.

Unless you live in a famine stricken area, it is almost impossible to be protein deficient because even with a strict vegetarian diet you can still get your protein requirements from complex carbohydrates such as beans, rice, potatoes and some fruits that contain the amino acids needed for cell growth. The fact is, the average daily protein intake of most people far exceeds the requirements of their physical condition and day-to-day activities. A high protein diet that far exceeds your daily requirements could place your health at far more risk than a low protein diet. For one, it may cause vitamin B6 deficiency and loss in calcium, which leads to osteoporosis. If your average daily protein intake exceeds 2 grams per kilogram of your ideal body weight, stress on your kidneys may occur. If you go on a high protein diet but consume far much less an amount of carbohydrates, ketosis can occur and lead to frequent fatigue and nausea.

To get the most benefit for your health, your average daily protein intake should be in the proper proportion with carbohydrates and fats. Ideally, your daily diet should include 40 to 60 percent carbohydrates, 20 to 30 percent fat and a protein level of 10 to 15 percent.