In this slides you will get knowledge about per day requirement intake protein to men or women and how you can get from meals or how many quantities you need to intake proteins for player and for normal human life.

1. Health And Fitness
Mr. Kulbir Singh Bal
Athletics Coach & Fitness Trainer

2. Protein Intake for Men's Exercise
Active men need more protein than sedentary
men on a daily basis, to help maintain and
repair muscle tissue after exercising.
The amount of protein required for men who
exercise is based on their size and type and
duration of exercise they perform. Consuming
high-protein foods at each meal can help
active men meet their daily protein needs.

3. Minimum Requirements
All men should consume at least 56 grams of
protein per day, which is the current
recommended dietary allowance, according to
the Institute of Medicine. Although many
active men may require more protein than the
current RDA, 56 grams per day is a minimum
requirement for men who exercise.

4. Strength Training
The amount of protein required by men who
perform strength-training exercises, such as
weight lifting, depends on a man’s body
weight.
The Academy of Nutrition and Dietetics
reports that to build muscle mass, an athlete
should consume 1.4 to 1.8 grams of protein
per kilogram,

5. Strength Training
or about 0.64 to 0.82 grams of protein per
pound of body weight each day.
This means a 160-pound man who regularly
strength-trains should consume 102 to 131
grams of protein every day.

6. Endurance
Endurance athletes, and strength-trained
athletes who regularly participate in
high-intensity training performed for
prolonged periods of time, have increased
protein needs for muscle repair and
maintenance after workouts.
Men who regularly participate in endurance
exercises,

7. Endurance
such as running, swimming or biking should
consume 1.2 to 2.0 grams of protein per
kilogram, or about 0.55 to 0.9 grams of
protein per pound of body weight each day,
according to the American Academy of
Nutrition and Dietetics.

8. Endurance
A 160-pound man who regularly participates
in high-intensity endurance training may
require up to 144 grams of protein each day
for muscle repair and maintenance.

9. High-Protein Foods
Men who exercise
regularly should aim to
consume at least 20
grams of protein at each
meal to help meet
minimum protein
requirements. Some men
may need to consume 50
grams of protein per
meal, depending on their
size and activity level.

10. High-Protein Foods
High-protein foods
include lean Red Meat,
Chicken,
Fish,
Seafood,
Eggs,
Soy products,
Dairy products,
Legumes,
Nuts and Seeds.

11. High-Protein Foods
For example
3 ounces of meat such as
lean beef,
chicken breast or fish
usually contain 20 to 30
grams of protein,
One egg provides 6 grams,
1 cup of low-fat milk
contains 8 grams
1/2 cup of cottage cheese
provides about 14 grams of
protein.

12.  You need protein for your muscles,
bones, and the rest of your body. Exactly
how much you need changes with age:
 Babies need about 10 grams a day.
 School-age kids need 19-34 grams a
day.
 Teenage boys need up to 52 grams a day
 Teenage girls need 46 grams a day.

13.  Adult men need about 56 grams a day.
 Adult women need about 46 grams a day
(71 grams, if pregnant or breastfeeding)
 You should get at least 10% of your
daily calories, but not more than 35%,
from protein, according to the Institute
of Medicine.