Recommended Protein Intake and High Protein Snacks

In general, adults aged 19 years and older need 0.4 g protein per pound body weight. Differences in recommended protein intake for men vs. women are due to differences in body weight. On food labels, the Daily Value used is 50 g protein, based on a 2,000 calorie diet.

Functions

Protein is made up of building blocks called amino acids. During digestion, protein from food you eat is broken down into amino acids. These, in turn, are used to build body proteins. Protein is part of every cell, tissue and organ in your body. It is used to form hormones, enzymes and antibodies. Body proteins are continuously broken down and replaced, so you need to consume protein on a daily basis. Protein is also an important energy source, providing 4 calories per gram of protein.

 

Men Vs. Women

According to the Institute of Medicine, the Recommended Daily Allowance (RDA) for children does not vary with gender. Daily protein recommendations are 9 g for zero to six months of age, 11 g for seven to 12 months, 13 g for one to three years, 19 g for four to eight years and 34 g for nine to 13 years of age. For men, the daily recommendation is 52 g protein for 14 to 18 years and 56 g for 19 years and older. The daily recommendation for women is 46 g for 14 years and older. During pregnancy and lactation, the daily recommendation is 71 g protein. The Dietary Guidelines Advisory Committee recommends 0.50 g protein per pound during pregnancy and 0.59 g per pound during lactation.

Athletes

According to the American College of Sports Medicine, protein requirements in athletes can be increased by a low calorie diet, a vegetarian diet, endurance training, strength training or growth. They recommend 0.4 to 0.6 g protein per pound daily for endurance athletes and 0.6 to 0.8 g protein per pound for strength athletes. A growing athlete -- such as a teenager -- needs 0.6 to 0.9 g protein per pound daily.

Here are some high protein snacks to increase your daily protein intake.

1- Beef jerky
One ounce contains:
Calories: 70
Fat: 1 gram
Protein: 11 grams

2- Egg whites
One egg white contains:
Calories: 15
Fat: Zero
Protein: 4 grams

3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains:
Calories: 102
Fat: 2 grams
Protein: 16 grams

4- Tuna (my favourite)
One can of Tuna in water contains:
Calories: 111
Fat: Zero
Protein: 25 grams in average

5- Protein bars
Protein bars are not created equal, avoid bars high in carbohydrates and fats.
A 75 gram Designer Whey Protein bar contains:
Carbs: 6 grams
Fat: 5 grams
Protein: 30 grams

6- Protein shakes
As for protein bars, avoid shakes high in carbohydrates.
One scoop of Advanced Protein contains:
Carbs: 2 grams
Fats: 2 grams
Protein: 20 grams

7- Lentils
One cup contains:
Calories: 230
Fat: 1 gram
Protein: 18 grams

8- Peanut butter
One tablespoon contains:
Calories: 95
Fat: 8 grams
Protein: 4 grams

9- Oatmeal
One packet of instant oatmeal contains:
Calories: 105
Fat: 2 grams
Protein: 5 grams
Oatmeal is great to give the energy necessary for you to make it through an intense workout due to its balance of protein and good carbohydrates.

I hope this was helpful.

Thank You
IR.

Sources:
www.askmen.com
www.livestrong.com