Protein continues to be a key nutrient of concern, especially amongst bodybuilders, weightlifters, and others who participate in vigorous fitness training programmes. When endeavouring to address the question ‘How much protein does one need?’ two elements should be deliberated on, energy absorption and the origin of the protein ingested. Protein may be burned for energy when less calories are consumed than are spent. If this is the case, protein ingestion will not be used merely for the anticipated purpose of constructing and supplanting lean muscle tissue. Accordingly, when caloric intake decreases, the protein requirement inevitably rises in unison. This holds true particularly for those dieting
. The second feature shaping protein requirements deals with what are termed ‘reference proteins’ (the standard for quality protein), like meat, fish, fowl, dairy goods, and eggs, which are all labelled high-quality proteins. If protein in the diet comes primarily from plant life, then the requirement is most certainly greater.
The literature advocates that the recommended dietary allowance (RDA) of protein for healthy, albeit inactive adults, is 0.8 grams per kilogram of body weight for both men and women.
The WHO classifies the harmless consumption level, a level that is adequate for 97.5% of the populace, at 0.83 grams per kilogram per day.
Although the level agreed here may be appropriate for non-active healthy individuals, it is not suitable for those who have larger needs to help counterbalance protein-amino acid oxidation throughout exercise, mend muscle damage, and form lean tissue. More on this, however, in a later section.