Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.
但是，有关您需要的蛋白质的意见。
大多数官方营养组织推荐了一个相当适度的蛋白质摄入量。
The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.
这相当于：
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
这可能足以防止缺乏，但您需要的金额取决于许多因素，包括您的活动水平，年龄，肌肉质量，体格目标和整体健康。
This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.
Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.
蛋白质不仅是数量，还有质量。
一般来说，animal protein为您提供完全使用它们的所有必需氨基酸。这是有道理的，因为动物组织类似于你自己的组织。
如果您每天吃肉类，鱼类，鸡蛋或乳制品等动物产品，您可能会获得足够的蛋白质。
However, if you don’t eat animal foods, getting all the protein and essential amino acids your body needs can be more challenging. If you’re following a plant-based diet, you may be interested in this article onthe 17 best protein sources for vegans.
Few people need to补充蛋白质,但是这样做可能是有用的为运动员和身体builders.
SummaryProtein is a structural molecule comprising amino acids, many of which your body can’t produce on its own. Animal foods are usually high in protein, providing all essential amino acids.
Protein isimportantwhen it comes to losing weight.
As you may know, you need to consume fewer calories than you burn to lose weight.
Evidence suggests that eating protein can increase the number of calories you burn byboosting your metabolic rate（卡路里）和reducing your appetite(calories in) (
Consuming 25–30% of your total daily calories from protein has been shown to boost metabolism by up to 80–100 calories per day, compared with lower protein diets (
然而，蛋白质对减肥的最重要贡献可能是其减少食欲的能力，导致卡路里摄入量减少。蛋白质比脂肪或碳水化合物更好，让您感到满满于（
In one study in men with obesity, consuming 25% of calories from protein increased feelings of fullness, as well as reduced late-night snacking desires and obsessive thoughts about food by 50% and 60%, respectively (
在另外12周的研究中，将其蛋白质增加到30％的卡路里每天吸气的妇女每天摄入441次，并通过简单地添加更多的蛋白质来减少11磅（5千克）（
此外，蛋白质不仅仅是助力减肥 - 同样可以防止体重增加。
In one study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50% (
A high protein intake also helps you build and preserve muscle mass, which burns a small number of calories around the clock.
Eating more protein makes it much easier to stick to any weight loss diet — be it high carb,低碳水化合物或者之间的东西。
According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal forweight loss. This amounts to 150 grams per day for someone on a 2,000-calorie diet.
您可以通过将卡路里摄入量乘以0.075来计算它。
Summary蛋白质摄入量约为30％的卡路里似乎是重量损失的最佳。它提高了您的代谢率，并导致卡路里摄入的自发减少。
Muscles are largely made of protein.
与大多数身体组织一样，肌肉是动态的，并且不断分解并重建。
To gain muscle, your body must synthesize more muscle protein than it breaks down.
In other words, there needs to be a net positive protein balance in your body — often called nitrogen balance, as protein is high in nitrogen.
As such, people who want to build muscle often eat more protein, as well as exercise. A higher protein intake can help build muscle and strength (
Meanwhile, those who want to maintain the muscle they’ve built may need to increase their protein intake when losing body fat, as a high protein intake can help prevent the muscle loss that usually occurs when dieting (
当涉及肌肉质量时，研究通常不看出来自蛋白质的卡路里的百分比，而是每千克或体重磅的每克蛋白克蛋白质。
A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight.
Other scientists have estimated protein needs to be a minimum of 0.7 grams per pound (1.6 grams per kg) of body weight (
Numerous studies have tried to determine the optimal amount of protein for muscle gain, but many have reached varying conclusions.
Some studies show that consuming more than 0.8 grams per pound (1.8 grams per kg) has no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) are best (
Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate.
If you’re carrying a lot of body fat, using either your lean mass or goal weight — instead of your total body weight — is a good idea, as it’s mostly your lean mass that determines the amount of protein you need.
SummaryIt’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.
During pregnancy, the body needs more protein for tissue development and growth. Protein benefits both the mother and baby.
The authors of one study suggest that people consume 0.55–0.69 grams per pound (1.2–1.52 grams per kg) of protein daily during pregnancy (
在其他地方,专家建议使用一个额外的0。55 grams per pound (1.1 grams per kg) of protein per day during pregnancy (17）。
母乳喂养期间蛋白质的推荐每日津贴为每磅0.59克（每千克每天1.3克），加25克（18）。
膳食来源是获得任何营养素的理想方法。好消息来源包括：
- beans, peas, and lentils
- 蛋
- lean meat
- 乳制品
- nuts and seeds
- 豆腐
Fish and seafood are also good sources. During pregnancy and lactation, choose fish that are low in mercury and high in omega-3 fatty acids, such as salmon, sardines, and anchovies.
However, take care to avoid those that may be high in mercury, such as shark, swordfish, tilefish, and king mackerel (
Ideally, you should get all your protein from food sources. In some cases, your healthcare provider may recommend supplements. However, there are no guidelines for supplementing with protein during pregnancy.
无论肌肉质量和体格目标如何，那些身体活跃的人需要比久坐不动的人更多的蛋白质。
If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.
耐力athletes还需要大量的蛋白质 - 每磅约0.5-0.65克（每磅1.2-1.4克）体重（
Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body weight (
This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.
People recovering from injuries may likewise need more protein (
Summary身体活跃的人以及年龄较大的成年人和从受伤中恢复的人，具有显着提高的蛋白质要求。
Protein has been unfairly blamed for a number ofhealth problems.
Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
Though protein restriction is helpful for people with preexisting kidney problems, there’s no evidence that protein can cause kidney damage in healthy people (
In fact, a higher protein intake may lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease (
Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors.
有些人声称过多的蛋白质可以导致骨质疏松症，但研究表明它可以防止这种情况（
Overall, there’s no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to优化他们的健康.
Summary蛋白质对健康人的肾功能没有任何负面影响，研究表明它导致改善骨骼健康。
最好的蛋白质来源是肉类，鱼类，蛋和乳制品，因为他们拥有您的身体需求的所有必需氨基酸。
一些植物在蛋白质中也相当高，例如quinoa，豆类和坚果。
然而，大多数人通常不需要跟踪他们的蛋白质摄入量。
If you’re healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with营养丰富plant foods, should bring your intake to an optimal range.
This is a very common area of misunderstanding.
In nutrition science, “grams of protein” refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.
8盎司的牛肉配送226克，但仅含有61克蛋白质。同样，大蛋重46克，但只有6克蛋白质。
If you’re at a healthy weight, don’t lift weights, and don’t exercise much, aiming for 0.36–0.6 grams per pound (0.8–1.3 gram per kg) is a reasonable estimate.
这相当于：
- 56–91 grams per day for the average male
- 46–75 grams per day for the average female
Still, given that there’s no evidence of harm and significant evidence of benefit, it’s likely better for most people to err on the side of consuming more protein rather than less.
