How much protein can the body store? How much does it need to be eaten by someone who leads a sedentary lifestyle and how much is an active person? Are vegetarians exposed to protein deficiency in the diet? Here you will find answers to these and other questions about protein.
Why do we need protein?
Proteins play a lot of important roles in the body. They provide energy, help to fight toxins, transport various substances, and are the building blocks of tissues, making up an average of 15% of body weight.
Protein magazines? Lack!
The human organization can not store protein for storage, as it does with carbohydrates and fat. Because the body constantly consumes protein and needs constant supplies, it is worth ensuring that it is not lacking in the diet.
Woman and man
The amount of protein in the diet should depend on body weight, level of physical activity and age. The fact is that men need more protein than women. The recommendations of dieticians are 46 grams of protein a day for women and 56 grams for a man, children up to three years of age should consume about 45g of protein daily, preschoolers 55 g, and adolescents about 75 grams of protein per day.
To eat during the day 50 g of protein is enough 85 g of chicken breast (21 g of protein), two large eggs (13 g of protein), two teaspoons of peanut butter (8 g of protein), 225 g of yogurt (8 g of protein).
A good way to determine the amount of protein you need is to multiply your body weight by 0.8. So if you weigh 65 kg, your protein requirement is 52 g (65 x 0.8).
Protein in percent
Do you know what caloric content should your protein have in your diet? Calories derived from protein should account for 10-35% of all calories you consume daily. People who are physically active and care for the line should try to ensure that the proportion of protein is approaching the upper limit of this range.
Moving and sitting
People who practice sports may need more protein than the recommended 0.8 g per kilogram of body weight per day. In their case, this value may increase up to 2 g per kg of body weight. This amount of protein is needed to rebuild intensely training muscles.
If you want to enrich your diet with protein, you can go for milk, legumes, eggs and meat. Among the meats, the richest in protein product is beef. It is worth remembering that usually in meat there are also many saturated fatty acids, which are considered harmful to health. Therefore, choosing meat, reach for the smallest pieces and do not overdo it with their size. Specialists advise not to exceed 0.5 kg of meat per week.
Protein and figure
A diet with an increased protein content and a reduced carbohydrate content helps to lose weight and there is no magic at all. Food-grade protein products migrate more slowly through the digestive system, sustaining longer. In addition, the body burns more calories for protein utilization than sugar and is less prone to rapid fluctuations in blood sugar levels. However, the long-term use of high-protein diet is not sufficiently tested, therefore, when deciding on this type of nutrition, moderation should be maintained both in raising the level of protein in the diet and during the duration of such diet.
Protein protein is uneven
The proteins are composed of a combination of 20 different amino acids. Not every protein contains all kinds of them, and the human body needs all kinds of amino acids, but it can produce only some of them (11). Missing souvenirs of amino acids must come from the diet. Meat and eggs contain all the necessary amino acids.
People using a vegetarian diet must therefore vary their diets with different products of vegetable origin, as none of them, apart from soy, contains a complete set of essential amino acids.
Muscle mass and protein
A lot of scientific research has proved that taking high protein products soon after training helps to regenerate muscles and build their mass. But this is only half the truth, because to strengthen muscles, the protein needs to be supplemented with carbohydrates, which are a key component of the diet, supporting the increase in muscle strength.
When protein is missing
Typical symptoms of protein deficiency in the body include weight loss, muscle fatigue and muscle strength. In the group of people exposed to protein deficiencies, vegetarians are insufficiently concerned about the quality of their diet and the elderly.
Protein and heart
Not everyone knows this, but taking care of 20-25% of the energy provided to the body prevents the development of cardiovascular disease. The condition is one diet can not contain too much simple sugars, which eaten in excess are the main cause of heart disease.