People who are health conscious often worry about which key nutrients to consume and which one to leave. There are several nutrients that our body needs daily and one such is protein which has a specific need in our body. People often get into worry about how much protein intake they should take so as to get the optimum health. In fact, many youngsters have a question “can i build muscles with less protein”. There is no clear cut answer for this question, it all depends on the age, weight, height, sex and the amount of physical activity that one does. 

Before actually discussing the amount of protein intake, let’s first have a look at some of the facts about protein. Protein is a basic building block of our body. It is one of the three micronutrients apart from fats and carbohydrates. It is responsible for building muscles and repairing old cells. Moreover, it helps in blood clotting and other similar activities. Our nails and hair are also made up of protein. Protein helps in our vision as well and is responsible for the generation of hormones. 

Chemically, they are made of amino acids by their complex chains. Thousands of amino acids combine to form different types of protein in body. The major sources of protein include fish, eggs, meats and dairy products. Moreover, soy products also come under the category of high protein foods. Let’s discuss them in detail. 

• Eggs: They are a good source of protein and are easy to digest as well. Apart from satisfying protein needs, they also contain vitamins, minerals and various other nutrients. One whole egg contains around 6 g of protein. They come under high protein low calorie food and are very helpful for muscle building. 
  
• Milk: Apart from providing enough calcium, whole milk is a protein rich dairy product. One cup of 250 ml contains approximately 8 g of protein. But you need to check whether you’re lactose tolerant or not and then consume milk. 
  
• Fish: It is an excellent source of protein and even provides necessary minerals and vitamins also. It is rich in liver oil which serves various purposes. Almost all types of fish contain protein and salmon fish of around 120g consists of 30g proteins. 
• Protein powder: They come out to be very handy when one lacks time and enthusiasm for making a meal. Moreover, specific protein powder for pregnant women are designed to take care of their needs. Even people who are on diet try several weight loss shakes which also contain protein as well. 

Now, if we talk about the recommendations of Recommended Dietary Allowance, it is recommended that the average adult should consume around 0.8g per kg of his weight. It is for both males and females and it is just a bare minimum requirement. 

Most importantly, the protein intake should be spread over several means in a day. Around 10% to 35% of calories should come from protein intake. If the person is on weight loss, he should consume around 1.2 g per kg of his body weight. For hard gainers, who follow a strict protein rich diet plan, the daily protein requirement should be 1.4g per kg of their body weight. Protein should be consumed to prevent deficiencies and maintain growth. 

So, it was all about protein and its requirement daily so as to optimize the benefits of this macronutrient.