how much protein do we need

• the amount of protein needed in a diet depends on a persons: weight, age and health
• any surplus of protein our body does not need for growth, repair and maintenance will be used as energy
• the most effective way to reach the daily protein requirement is to eat small amounts of protein at every meal
• most people in the developed world eat far more protein than they actually need, so deficiencies are rare
• protein deficiency in the diet can cause:

  • wasting and shrinkage of muscle tissue
  • oedema - build up of fluids, particularly in the feet and ankles
  • anaemia - the bloods inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron
  • slow growth in children
• in very severe cases, such as in the case of starvation during famine, a deficiency disease called kwashiorkor can occur. this is a form of malnutrition that most often affects children in developing areas of the world where there is a limited food supply or famine breaks out
• symptoms of kwashiorkor include an enlarged tummy (pot belly) caused by oedema , a failure to grow and brittle hair, the child will die unless the protein deficiency is treated
• excessive protein intake can put pressure on the liver and kidneys, as these organs help to process proteins
• an average male should consume 55g of protein and an average female should consume 45g of protein each day
• growing children need a greater amount of protein relative to their size and body mass to support the growth of body cells
• physically active people need more protein for muscle growth and repair
• pregnant women need about 6g more protein than normal to help the baby grow. during breastfeeding women require even more
• with too little protein, the immune system cant work properly which means wounds dont heal as quickly and people have a higher risk of catching infections