Others are incomplete, lacking one or more of the nine essential amino acids, which our bodies can’t make from scratch or from other amino acids. Some proteins found in food are “complete,” meaning they contain all twenty-plus types of amino acids needed to make new protein in the body. “Pure” protein, whether derived from plant or animal foods, probably has similar effects on health, although the mix of amino acids can have health implications. What are “complete” proteins, and how much do I need? However, the source of protein was important. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. The National Academy of Medicine also sets a wide range for acceptable protein intake-anywhere from 10% to 35% of calories each day.

For a 200-pound person, that means about 70 grams of protein each day.

For a 140-pound person, that means about 50 grams of protein each day.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

Nine amino acids-histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine-known as the essential amino acids, must come from food. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Protein is made from twenty-plus basic building blocks called amino acids. At least 10,000 different proteins make you what you are and keep you that way. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Protein is found throughout the body-in muscle, bone, skin, hair, and virtually every other body part or tissue. – Test your protein knowledge! What Is Protein? – The bottom line: choosing healthy protein foods Learn the basics about protein and shaping your diet with healthy protein foods. Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think.

The Initiation by L.J. Smith