HOW MUCH PROTEIN DOES OUR BODY NEED PER DAY

 

HOW MUCH PROTEIN DOES OUR BODY NEED PER DAY

Probably the best-known word in the fitness industry, protein is an essential building block in building muscle.

There are leash nutrients that we need in large quantities - proteins, carbohydrates, and fats.

 

Proteins are large molecules made up of one or more amino acid chains in a specific order. Some of these amino doses can only be obtained through food. These are known as essential amino acids. About half of the twenty standard amino acids cannot be synthesized by the human organism. Therefore, we have to ingest these through food by consuming high protein content.

 

Animal causes of protein such as meat, fish, eggs, and milk provide all essential amino acids. Vegetables such as beans, chickpeas, peas, and lentils also provide significant protein amounts. However, vegetables do not contain all essential amino acids; some are not present in vegetables or only in small quantities.

 

Why do we need proteins / what function do proteins perform?

Proteins significantly influence the structure, function, and regulation of cells, tissues, and organs in our body. Each protein has unique parts. Also, proteins are essential components of muscles, skin, bones, and the body as a whole. These multifunctional talents are fundamental for forming enzymes, hormones, and antibodies and are crucial for maintaining human health.

 

The list goes on: Proteins are one of the three types of nutrients used by the body as energy sources (except alcohol). The other two are carbohydrates and fats. Proteins and carbohydrates each provide four calories of energy per gram, while fat provides nine calories per gram.

 

Rendering to the European Food Safety Authority, the reference population intake for adults of all ages has been estimated to be 0.8 g protein/kg body weight per day. The World Health Organization (WHO) also recommends that adult women consume about 48 g protein and adult men about 56 g protein per day. In Europe, the average protein consumption is around 99 to 115 g per day iii. According to the WHO, protein deficiency has disappeared from the European Union since World War II. Immensely few people in Europe today suffer from protein deficiency.

 

So the question arises as to whether there is any benefit in consuming more protein even without a protein deficiency. Unless you are of advanced age and have muscle wasting (sarcopenia) or are recovering from illness, there are no benefits to consuming high amounts of protein. With a balanced diet, you provide your body with more than the recommended amount of protein to maintain your health. Even if you exercise at a moderate intensity every few days, the amount of protein you get from a regular and balanced diet is perfectly adequate.

However, those who exercise vigorously every day may benefit from extra protein from food or other sources.

 

Proteins for athletes

the American Dietetics and Nutrition Society and various Canadian nutritionists recommend that athletes consume 1.5 to 1.9 grams of protein each kilogram of body mass per day. These specific amounts for athletes are higher than the general population's recommendations (0.8 g / kg/day). This difference makes sense when you know that protein fulfills the following functions:

 

1. Repair and replacement of proteins in the musculoskeletal system, bones, tendons, and ligaments that have been damaged by physical activity;

2. Optimal maintenance of function of all metabolic pathways using amino acids;

3. Building muscle mass;

4. Strengthening the immune system;

5. Enable an optimal rate of production of plasma proteins.

 

Summary

Let's summarize the whole thing again: Even with regular moderate training, your protein requirements are covered by a steady, balanced diet. However, if you are on an intense exercise program, increasing the daily amount of protein to 1.2 to 2.1 grams of protein per pound of body weight can help you achieve your muscle growth and strength goals.

 

- If you do endurance training, you should get protein levels at the lower end of this range.

- When switching between endurance and strength training, you should choose an intermediate value.

- If your focus is on strength training, you should eat enough protein that you can reach numbers at the high end of this range. 

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