How much protein do you need?
Protein is the building block of our body and is found almost everywhere, including muscles, bones, skin, hair and is also essential for every cellular function our body performs.
It synthesizes various hormones and enzymes that fuel many chemical
reactions and also hemoglobin, which carries oxygen in the blood. It is
used to form enzymes, hormones such as insulin, antibodies of the immune
system.
For adults, the recommended daily allowance (RDA) for
protein is 0.8 grams per kilogram of body weight (g/kg). However, new
research and statistical analyzes of the data show that the number
should be higher and at least 1.0 g / kg.
It should be noted here
that the recommended intake (RDA) does not represent the ideal intake,
but the minimum required to prevent malnutrition
In addition to this, there are a multitude of benefits that protein offers:
~ Helps in muscle recovery
~ Increases muscle mass and strength
~ Suppresses appetite and boosts metabolism
~ Strengthens bones
~ Helps your body recover after injury
~ Increases overall energy
~ Helps in weight loss
Protein
is one of the "macronutrients" meaning the body needs large amounts of
it to function properly. The other macronutrients are carbohydrates and
fats. However, unlike these two, protein is not stored in the body,
which is why you need to include high protein foods in your diet.
Eating
a high protein diet will help build lean muscle in your body and in
turn, boost your metabolism. This would result in burning more calories
even at steady state! According to research, eating foods high in
protein can reduce the level of abdominal fat.
It is used for the
formation of enzymes, hormones, such as insulin, antibodies of the
immune system, hemoglobin, etc. For adults, the recommended daily
allowance (RDA) for protein is 0.8 grams per kilogram of body weight
(g/kg). However, new research and statistical analyzes of the data show
that the number should be higher and at least 1.0 g / kg.
It
should be noted here that the recommended intake (RDA) does not
represent the ideal intake, but the minimum required to prevent
malnutrition
Categories:
Sedentary people
If
you're in this category, aim for 1.2-1.8g/kg. Keep in mind that your
body composition is more likely to improve if you add regular activity,
especially resistance training, and it's not enough to just hit your
protein goal.
Maintaining weight
If you are a
healthy weight and active, aim for 1.4-2.0g/kg. People who are trying
to maintain the same weight but also improve their body composition
(that is, to lose fat), they benefit most from the higher end of the
range, ie 2g/kg of body weight.
Increase in muscle mass
If you are at a healthy weight and want to build muscle, aim for 1.6-2.4g/kg.
Fat loss
If
you are a healthy weight, active and looking to lose fat, aim for
1.6-2.4g/kg. and increase your caloric deficit (eating less
calories/exercise more.
Overweight people
If
you are overweight, aim for 1.2-1.5 g/kg. Although losing fat should be
your priority, that doesn't mean you can't build muscle at the same
time.
Vegan/vegetarian
If you are vegan or
get most of your protein from plant sources, then your protein needs may
be higher because plant proteins are usually inferior to animal
proteins in terms of both bioavailability and amino acid profile.
Optimal protein intake for athletes
Athletes are known to need more protein daily. The main reasons for
these increased requirements are the use of protein to repair
micro-damages of muscle fibers during exercise, cover energy needs and
support muscle growth. Protein needs also depend on the type of exercise
performed (endurance vs resistance), the intensity and duration of the
activity.
The American College of Sports Medicine, the Academy of
Nutrition and Dietetics, and the Canadian Sports Guidelines recommend
1.2-2.0 g/kg of protein to optimize recovery from exercise and to
promote the growth and maintenance of muscle mass. This recommendation
also agrees with that of the International Society of Sports Nutrition
(ISSN): 1.4-2.0 g/kg.
Optimal protein intake for muscle growth
Η προπόνηση αντιστάσεων, όπως τα βάρη είναι απαραίτητη για την μυϊκή ανάπτυξη. Δεν φτάνει να λάβει κάποιος πρωτεΐνη, πρέπει να δοθεί και ερέθισμα στον μυ για να αναπτυχθεί. Για την αύξηση της μυϊκής μάζας επομένως ο στόχος της ημερήσιας πρόσληψης πρωτεΐνης κυμαίνεται στο εύρος 1,6-2,4 g/kg. Προτείνεται επιπλέον μια προοδευτική υπερφόρτωση αντίστασης και μια ελαφρώς υπερ-θερμιδική διατροφή (370-800 kcal πάνω από τη συντήρηση).
Βέλτιστη πρωτεϊνική πρόσληψη για απώλεια λίπους
First let's say that a fat loss is possible even with an isocaloric
diet (or maintenance diet), as long as a change is made in the
macronutrients based on the increase in protein. If further weight loss
is the goal, it goes without saying that a hypothermic diet, meaning
eating fewer calories than you burn, is essential.
High protein
intakes help maintain lean mass in dieting athletes, and an intake of
1.6-2.4 g/kg protein appears to be ideal. For further loss, of course,
athletes should increase their caloric deficit, reducing the intake of
the remaining macronutrients (carbohydrates, fats) or increasing
training.
Note: The above recommendations are for people who are
already underweight and trying to lose a little more fat while
maintaining muscle mass. For overweight/obese individuals, protein
intakes of 1.2-1.5 g/kg are sufficient to maximize fat loss. This range
is also supported by the European Association for the Study of Obesity,
which recommends up to 1.5 g/kg.
Considering the risks associated
with obesity, it is also worth noting that consumption of a diet higher
in protein (27% vs. 18% of calories) significantly reduced several
cardiometabolic risk factors, such as waist circumference, blood
pressure, and triglycerides, while also increasing saturation. These
effects are of course also dependent on the amount of body fat lost.