How much protein is required to consume per day according to age? Know the right diet chart for muscle and bones

daily protein requirement: In today's busy and hectic life, staying healthy has become the primary need of every human being. Our body needs many nutrients to run smoothly, in which protein plays the most important role. Most people think that protein is needed only by people who go to the gym or do bodybuilding, but this is a big misconception.

protein is essential for the construction and repair of muscles, bones, skin, hair, and internal tissues of our body. Apart from this, it is also directly responsible for the proper production of various hormones and enzymes in the body. If there is a protein deficiency in the body, then the person may face serious problems like constant fatigue, weakness and muscle atrophy. However, the protein requirement is not the same for everyone. Its amount varies depending on age, weight, physical activity and health condition. So let's understand in detail how much protein you should consume at what age

Protein for proper development of children

Childhood is the stage in which the growth of the body and the development of the brain takes place very fast. Therefore, it is very important to give protein-rich food at this age. According to health experts, young children between the ages of 1 and 3 need approximately 13 grams of protein per day. For children aged 4 to 8 years, this proportion increases to about 19 grams per day. Of course, not only protein, but other nutrients like milk, yogurt, pulses, cheese, eggs, soybeans and almonds should also be included in a balanced amount.

Increased need for protein in adolescence

Adolescence i.e. during teenage years there are many rapid physical and hormonal changes in the body. During this period, there is a huge increase in the demand for protein as the muscles and bones are maximized in development. Generally, adolescents (boys) in the age group of 14 to 18 years need about 52 grams of protein on a daily basis, while adolescents (girls) of the same age group are advised to consume about 46 grams of protein per day. Adolescents who are regularly involved in sports or other heavy physical exercises may need more than this. They should maintain a balance of protein with carbohydrates and vitamins.

for youth and general adults

The protein count for a healthy and normal adult depends on their body weight. According to scientific standards, an adult should consume about 0.8 grams of protein per kilogram of his body weight. For example, if a person weighs 60 kg, he needs to include approximately 48 grams of protein in his diet every day. However, this protein requirement may be different for pregnant women, lactating mothers, gym going youngsters, and people with a specific disease, for which it is important to seek expert advice<>

Importance of protein in advancing age and old age

As we age, the risk of muscle loss from the body increases. Protein intake is very important to ensure that the body does not become weak in old age and maintains enough energy for daily tasks. Elders should make appropriate changes in their diet keeping in mind their digestive power and physical activity. They should include moong, gram, rajma, dal, soy products, milk, curd, cheese and if they are non-vegetarian, eggs, fish and chicken in their daily diet