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| | | Hello and welcome! Over the next two days, you'll learn about the importance of getting enough protein in your diet and ways to increase your intake to meet different health goals. | | Why we need protein | | Proteins are the main building blocks of your body. They're made up of smaller molecules called amino acids. Your body can produce some on its own, but others, called essential amino acids, must come from dietary sources (more on that tomorrow). | | Along with fats and carbohydrates, proteins are one of three essential macronutrients that serve many vital functions. Proteins make up muscles, tendons, organs, and skin, as well as enzymes, hormones, and neurotransmitters. They also play a key role in supporting cellular function, bone strength, healing, and hormone regulation. | | Daily protein recommendations | | According to the Dietary Guidelines for Americans 2020 – 2025, adult males should get at least 56 grams (g) of protein and adult females at least 46 g daily. However, daily recommendations depend on many factors, including your activity level, age, muscle mass, and overall health. | | | | | • | To prevent age-related muscle loss: A 2021 study found that females ages 65 years and older require 1.2 g of protein per kg of body weight. | | | | • | To build muscle: Endurance, or strength, athletes should get 0.5 to 0.9 g of protein per kg of body weight daily. | | | | • | To support a healthy pregnancy: Research suggests that pregnant people require at least 71 g of protein per day. | | | A macro calculator can help you achieve your goals by providing customized recommendations for protein, carbs, and fats based on your unique needs and lifestyle. Try our free tool below! | | | | Should you follow a high protein diet? | | Experts link a high protein diet to a number of health benefits, like supporting weight loss and building muscle. You might consider following this eating plan if you're an athlete, working a physically demanding job, pregnant, breastfeeding, or living with certain health issues. | | However, it's important to note that consuming too much protein may lead to adverse side effects in some people. If you're thinking about increasing your protein intake or following a high protein diet, working with a doctor or registered dietitian can help ensure that your diet is nutritionally complete and meets your needs. | | | | That's a wrap on Day 1. Tomorrow, we'll share ways to boost your protein intake, including foods to eat, supplements to take, and recipes to make. See you then. | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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