Protein is a major group of macronutrients necessary for health, muscle mass and overall body well -being. However, there are many contradictory statements about how much protein should be consumed daily.
Optimal daily protein rate
According to the World Health Organization (WHO), the minimum recommended rate for adults is 0.8 g per kg body weight.
This means that a person weighing 70 kg should consume about 56 g of protein a day. However, this norm is basic and is suitable for people who live in a low -mobile lifestyle.
For those who live an active lifestyle, exercise or seek muscle mass, the recommended consumption may increase to 1.2-2.2 g per kg of body weight.
For example, athletes or people who seek to grow muscles require about 1.6-2.2 g of protein per kilogram of body weight.
Why are proteins so important?
Protein performs many important functions in the body:
- Muscle restoration and growth
- Bone health support
- Strengthening of immunity
- Hormone level regulation
- Ensuring a feeling of satiety and controlling weight
Insufficient consumption can cause mass loss, weakness, slowed metabolism and worsening general well -being.
Sources of quality protein
Protein can be obtained from both animal and plant products. Among the best sources are:
- Meat (chicken, beef, turkey)
- Fish and seafood
- Eggs
- Dairy products (, yogurt, milk)
- Legumes (beans, chickpeas, lenses)
- Nuts and seeds
- Soy -based products (tofu, tempeh)
How to balance protein intake?
It is important to distribute them evenly over the day to achieve optimal protein intake. Including protein products in each meal will help maintain energy levels, improve metabolism and maintain muscle mass. For example:
- Breakfast: omelette with vegetables and cheese
- Lunch: Chicken breast with quinoa and salad
- Dinner: Fish with fried vegetables
- Snacks: Green yogurt or nuts
Additional tips:
- Diversify the sources to get all the necessary amino acids.
- Drink enough water to help your body process protein.
- If you have any health problems, consult a doctor or nutritionist for optimal consumption.
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Source: https://www.bc.ua/
