I am having difficulties determining what makes up the RDA for protein when determining the amount of protein vs EAA that are required. The research out there seems somewhat limited and there are several conflicting sources.
For the basics: I understand that the average RDA for protein is .8g of protein per kg of body weight. With my weight being 100kg I need approximately 80g of protein a day.
What I don’t understand is what is supposed to make up that protein? Protein is made of amino acids and we have only 9 essential amino acids and then nonessential.
The research on this subject seems extremely limited and conflicting. According to the World Health Organization, these are the recommended RDA’s for EAA’s (with my weight being 100kg).
Histidine 10 mg/kg 1000 mg Isoleucine 20 mg/kg 2000 mg Leucine 39 mg/kg 3900 mg Lysine 30 mg/kg 3000 mg Methionine 15 mg/kg 1500 mg Phenylalaline 25 mg/kg 2500 mg Threonine 15 mg/kg 1500 mg Tryptophan 4 mg/kg 400 mg Valine 26 mg/kg 2600 mg Total 18400 mg 18.4 g
If these numbers are correct what is supposed to make up the other 61.6g of protein that is supposed to be taken a day? Your body makes its own nonessential amino acids, so you don’t have to get them from food. If you are taking the daily dose of amino acid’s shouldn’t that be sufficient?
Are all proteins not created equally? How am I supposed to calculate how much protein and how much of each amino I should be taking?