How much protein is needed per day: A list of protein-rich foods

protein-rich foods

Protein is a vital nutrient for the body. He not only participates in the formation of muscle tissue, but also helps to speed up the metabolism. This component is essential for the functioning of all internal organs. More details on how much protein you need to consume per day will be discussed in this article.

How much to consume per day

The daily intake of protein per day depends not only on gender, but also on other factors, including the amount of physical activity, physique, diet and the pace of sports.

How much do you need to eat to normalize the indicators? Calculations must be carried out individually:

  • If you are not exercising, it is still important to know how many grams of protein per kg of body weight you need to consume. This figure is up to 1.6 g;
  • for gaining muscle mass, the daily rate is 1.6-2.2 g of protein per 1 kg of body weight;
  • to lose weight, you need to eat not 2.3-2.6 g of protein per day, per 1 kg of weight;
  • to dry the body, you need 2.7-3.3 g of protein per 1 kg of body weight.

Significance for the body

Nutrient assignment:

  • construction of tissues and internal organs;
  • saturates the body with energy, which is enough to maintain vital functions and play sports;
  • ensure the activity of the locomotor system;
  • participate in gas exchange;
  • allow you to store nutrients;
  • participate in the regulation of chemical and physiological processes;
  • start chemical processes.

More details about what happens to the body if the amount of protein in the body is insufficient or vice versa will be discussed later.


Many people suffer from a lack of protein in the body. This can be due to strict diets, vegetarianism, or diseases of the endocrine and digestive systems. If the deficiency of an important nutrient is small, you won’t even feel unpleasant symptoms. Yes, you may notice a little fatigue. However, this can be confused with tiredness after a busy day.

If it is not enough for the child, it is fraught with the following consequences:

  • slow growth;
  • retarded mental development.

Adults, due to a deficiency, may experience liver failure or hormonal imbalances. The immune system will also be weakened. If you feel unwell, see your doctor. You will need to pass tests so that after the doctor will prescribe a comprehensive treatment.

A dietary system such as vegetarianism is quite common. It lies in the fact that people do not eat animal products. Namely, they are sources of protein. To meet the daily protein requirement, vegetarians should include soy, beans, and nuts in their diet. Be sure to eat corn, because it contains a lot of fatty oils, mineral salts and selenium.


The main advantage of the component is that it does not accumulate in excess in the human body. All excess components will be excreted through the kidneys. Therefore, if you prefer a lot of protein-rich foods, you can disrupt kidney function.

Fast and slow proteins

Proteins have several groups: fast and slow. The difference between the two lies in the speed of splitting and assimilation. Both groups are important for a person.


As the name suggests, it takes a long time for them to split. It will take at least 5 hours to process them. Slow ones saturate the body for a long time, and help to satisfy hunger for a long time. This will fill him with the necessary energy. They are needed for weight loss.

It is best to consume this protein in the evening. During the time you sleep, they will completely dissolve and be assimilated. Also, the desire to have a snack in the late hours will go away, which will negatively affect the figure.


This group is absorbed pretty quickly. The body spends only 1-3 hours on their digestion, depending on the amount of food eaten. This group of protein is essential for athletes and people whose work involves a lot of physical activity.

It is recommended to eat them 30-40 minutes before training, so that you have enough strength to complete all the exercises. You will also need to consume them an hour after training in order to replenish the reserves that were spent in the classroom.

How to combine them

You need to learn how to properly combine both groups so that the digestive system works well. Better – eat egg white, and supplement it with beans and corn grits. Products made from milk, soy and millet are also suitable for eating.

Slow and fast carbs are needed by everyone, regardless of whether you want to gain muscle mass or lose those extra pounds.

An example menu with a combination of both protein groups looks like this:

  1. Breakfast – natural yogurt, kefir with oatmeal, egg whites or cottage cheese. You can drink food with tea or coffee without sugar.
  2. Snack – fruit (apple or orange).
  3. Lunch – boiled chicken or turkey meat, veal stew, vegetable soup or vegetable stew.
  4. Snack – fermented milk products (cottage cheese, natural yogurt or kefir).
  5. Dinner – boiled beef, vegetable salad, or baked fish.

Often, nutritionists advise replacing one of the snacks with protein shakes. Protein-rich bars are also good. You need to buy protein powders or bars in sports nutrition stores or on the manufacturer’s official website.

Grocery list

Knowing the ingredients in foods can help you easily replenish your daily protein intake for women. It will also allow the correct combination of slow and fast proteins, which give the body works without interruption.


Meat contains a lot of protein. It contains about 20 amino acids, of which only 12 can be synthesized by humans. Therefore, meat proteins are considered essential.

Most of all found in veal, beef and venison. Least of all this component is found in chicken and turkey. The peculiarity of meat is that it is quickly absorbed by the body.

It takes about 2-4 hours to digest, and then you will feel full, which will last for a long time.

Fish and seafood

The fish contains a large amount of protein, which is quickly absorbed by the body.

The amount of protein, depending on the type of fish:

  • flounder – 15.7 g per 100 g of product;
  • herring – 19.4 g per 100 g of product;
  • tuna – 25 g per 100 g of product;
  • trout – 19.2 g per 100 g of product;
  • salmon – 20.5 g per 100 g of product.


Protein can also be found in dairy products. Most of all it is in cottage cheese, milk, kefir and cheese. To help your body break down milk proteins, you need to activate an enzyme called renin. Its active production is carried out only in children. Therefore, only in childhood there is a complete breakdown of milk protein.

In adults, the body contains another enzyme – pepsin. However, it provides only 85-90% of milk protein breakdown.


The composition of cereals contains about 7-14% of protein. It is usually presented in the form of gluten – gluten. Gluten is composed of a large number of amino acids. Most of all is contained in buckwheat.

As you can see, a person needs protein. Its deficiency can negatively affect your well-being. Try to consume protein in moderation every day to avoid causing kidney disease. By sticking to your daily protein intake for both women and men, you can improve your health and shape.


Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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