Remember that all the information contained in this article was obtained based on research, however, it does not replace a medical evaluation. That is, if your nutritionist has told you a different amount than the one presented in this article. You should follow their advice.

However, this publication is intended to inform and provide a perspective for those who want to start supplementing. Or you want to increase your results.

Here we talk about nutrition that generates results. So, let’s get started. 

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Indications for protein consumption according to the ABPA

Protein has become the star of the decade as far as food is concerned. And the adoration for foods containing it is not for nothing. It can help with both weight loss and building muscle mass – what’s not to love? But is the amount of protein per day you are consuming correct?

The advantages of loading up on protein nutrition are so many that not only followers of low carb diets have become fans.

According to data from the Brazilian Association of Animal Protein, each of us has ingested, per year, about 60kg of the substance of animal origin, not counting vegetables. This is the equivalent to 165g per day.

And, according to the recommendation of the World Health Organization (WHO), the daily intake should be from 0.8 to 1.5g of protein per kilogram, depending on each person’s goal.

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Protein’s role is not only in building muscle

Protein is essential for the body to grow and regenerate. Foods with a high protein content – such as dairy products, meats, eggs, fish and beans – are broken down into amino acids in the stomach and absorbed in the small intestine. The liver then chooses which amino acids the body needs, and the rest is discarded in the urine.

For adults who are not very active, the recommended daily intake is about 0.75 g of protein per kilogram of body weight. On average 55 g for men and 45 g for women – or two servings of meat, fish, tofu, nuts, and legumes.

Not consuming enough protein can lead to hair loss, skin cracking, and weight loss as muscle mass decreases. But these side effects are very rare and most often occur only in those with eating disorders.

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Shakes and supplements, how do they work?

The fad for shakes, whey protein, and protein bars has taken over athletes and even sedentary people. But when is it time to say enough is enough? Essential for the proper functioning of the body, protein is a key element for the bone and muscle structure, for the formation of enzymes, and for the immune system. For those who train, this nutrient acts in the recovery and muscle gain.

But to bring all these benefits, the ideal amounts of protein will depend on what kind of training you do, your lifestyle, your biotype, and the presence of kidney or liver disease. But in general, protein needs are measured in grams per kilogram of body weight.

The chances of getting the ideal amounts right are high, since the nutrient is present in many everyday foods. Therefore, supplementation is not so necessary. The main food sources of animal protein are red and white meat, eggs, milk, and dairy products. The vegetable sources are beans, soybeans, lentils, chickpeas, peas, and mushrooms. 

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Final words about protein intake

We want to reinforce that all the amounts presented in this article are part of a standard daily intake, based on numerous results and responses of an adult person’s metabolism.

However, as we said, your doctor will have the final word on the recommended amount of protein for you.

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