Hello, hey sir, how do I know if I need more protein in my diet? Thank you very much.

Okay, so how do I know if I need more protein in my diet? So true protein deficiency is not very common,

especially in developed countries and in the Western world. So

assuming you have enough calories in your diet, your diet is relatively balanced, it's likely that

you're getting sufficient protein to avoid deficiency at least. That said, where we can, we obviously

want to optimise health and not just meet our basic needs so

why do we need protein protein is not just for bodybuilders or people in the gym and yes it does

help build and repair muscles but it's also needed to support healthy cartilage ligaments skin hair

and nails and lots of other tissues as well as making

important enzymes, hormones and antibodies or our defence cells for the immune system. So

protein deficiency can affect almost all aspects of body function and as a result it's associated

with many symptoms. So I'm assuming that you're

not deficient but how much do you actually need? Well the recommended amount for general population

is 0.75 grams of protein per kilogram of body weight. Those who exercise regularly are advised to consume a little more.

So that's between roughly 1.4 to 2 grams of protein per kilogram of body weight per day.

And that should be consumed as 20 to 40 grams every 3 to 4 hours across the day. And then older

adults may also benefit from higher protein intake to help them

maintain muscle mass so around 1.2 grams pericular arm of body weight however i know that weighing your food

isn't always practical it's not something that i necessarily recommend and so a good rule of thumb

is ensuring you're getting roughly a palm

size portion of protein at meal time so that might be a chicken breast a fill out of fish

two boiled eggs or a third to a half of a block of tofu and also you can think about snack times

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