Marsden’s body composition scales were updated this year, with new measurements that provide an even better picture of body health.
Two of those new readings are Protein Mass and Muscle Mass, and this blog post looks at why measuring your protein intake is so important.
How much protein do we need?
Protein is regarded as a top-shelf ingredient to a human’s nutrition, but exactly how much we need per day is still a topic of ongoing research.
According to the Recommended Daily Allowance (RDA) around 10% of the calories we consume per day should be protein-based. The Protein Summit Reports in the American Journal of Clinical Nutrition (AJCN) reports, however, that we should aim for 15% to 25% of our daily calorie intake to be protein-based.
While the research is still inconclusive, some diet and wellness plans have earmarked protein as an important part of both weight loss and muscle gain, and the measurement of food is critical to the success of these plans.
Lean mass is important for health
A healthy body weight is an important part of maintaining health overall, and research reveals that protein plays an important role in that.
In a test group of people who had just their RDA of protein, an increase of protein led to an increase of lean muscle mass. This is also often referred to as fat free mass and is an important catalyst for those looking to lose weight or decrease their body fat percentage.
While protein doesn’t always lead to building regular muscle mass, it’s a critical component in the composition of meals when you need to lower your overall body fat percentage. For those who want to get the most accurate results and document the process, it’s important to weigh both protein intake and body fat percentage for the right results.
Style your meals around your required macros
Individuals might place an unusual amount of focus on proteins but are not too concerned about what the source of their protein is. Or, whether they’re lacking in nutrition elsewhere.
This is why it’s important to ensure that the RDA recommendations are followed for the other food groups to ensure that there are no vitamin or mineral deficiencies.
Stick to healthy sources of protein that are not processed, fried, or mixed with items that could derail your health journey.
Once you’ve determined the right mix of ingredients for your perfect meal, make sure to start meal planning or source your meals from companies that provide this type of service. In other words, it’s important to have a regular supply of healthy ingredients and other essentials in order to maintain a healthy lifestyle.
Finding your optimal protein for weight loss
Not all protein needs are the same and while there is a minimum that can be applied across the board, the maximum protein intake can vary according to the needs of the individual.
For individuals striving for weight loss, the person’s protein, fat and carbohydrate composition will look a lot different from that of someone who wants to bulk up. It’s recommended that those who want to lose weight and lead mostly sedentary lives, should consume around 1.6 and 2.2 grams of protein per kilogram, and those who are active should consume around 2.2 to 3.4 grams of protein per kilogram.
So, as you can see, protein plays an important role in maintaining optimal fitness levels, so make sure you carefully monitor your daily protein intake.