Daily protein intake: what is the appropriate nutritional indication?
What do I need protein for? To gain lean mass, to have a little help in the production of antibodies, enzymes, neurotransmitters, hormones, cellular metabolism, muscle contraction, and replacement of the energy expenditure of cells. But how do I know if my daily protein intake is adequate?
The daily consumption of this nutrient varies according to age, gender, weight/height, energy expenditure of each person, and other factors that a professional nutritionist can determine exactly. The recommendation of the World Health Organization (WHO) is that the daily intake should be from 0.8 grams to 1.5 grams of protein per kilogram of body weight, and this still varies according to each person’s goal.
A quick and simple calculation to get a basis for your daily intake is to multiply your weight by the number 0.8. But this is just a standard average, based on the recommendation of experts, since each person has different needs and interests when it comes to body mass.
These energy needs contemplate the daily routine (work and physical activity). For example, whenever we go for a workout or a light walk, the body uses the proteins we eat. They also help keep muscles, hair, nails, and organs healthy, i.e., a nutrient that should not be missing in the diet. For this reason, supplementation is often recommended.
TIME FOR THE BODY TO PROCESS
You have to take into consideration the time it takes for the body to process the protein. This is important because it interferes with consumption and the period between one meal and another. On average, our bodies take two to three hours to process 20 to 30 grams of this nutrient.
Consuming more than necessary per meal causes the amino acid to be stored as fat. So the tip is to ‘save’ the body at other meals and thus maintain a balance so as not to overdo it and not make the best of what protein has to offer.
FOODS RICH IN PROTEIN
Proteins of animal origin can be absorbed by the body, and are more complete. Some of the richest foods are: meat, eggs, salmon, mushrooms, dairy products, quinoa, and soy.
The ideal diet will always depend on the evaluation of your trusted professional and your goals. As a supplement, Whey Protein is a substance of quick absorption and easy digestibility, besides helping to ensure optimal maintenance of the proteins present in the body.
Did it become clear that daily protein intake varies from person to person and it is important to meet your body’s needs?
Consuming quality ‘content’ is also fundamental to keep body and mind always healthy.
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