07/12/2022
Medical

What should be the daily amount of protein for a person? – Medical – 2022

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What should be the daily amount of protein for a person?

Muscular is not just an issue associated with bodybuilding. Growing muscle is healthy and the only way we have to “speed up” our metabolism. It is not necessary to spend or obsess, but it is worth understanding how it works. Medical

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What should be the daily amount of protein for a person?

Muscular is not just an issue associated with bodybuilding. Growing muscle is healthy and the only way we have to “speed up” our metabolism. It is not necessary to spend or obsess, but it is worth understanding how it works.

There are two basic points in bodybuilding: food and exercise. Leaving aside the second, today we focus on the nutrition necessary to grow our muscles.

Protein amounts: how much do I need to gain muscle mass?

When we eat proteins, many of the amino acids that we digest go to the muscle, either for repair and maintenance reasons, or because of the need to generate new muscle fibers. The more of these substances (that is, protein to digest), the easier it is for new muscle to be generated. It is from a certain concentration that the body begins to promote muscle generation if it has the right signals.

According to scientific reviews in this regard, it takes between 1.2 and 1.8 grams per kilo to allow muscle hypertrophy. It is advisable to take at least 1.6 grams per kilo, which means about 112 grams of protein daily for a 70 kilo adult person.

How much protein is safe and when will I be going?

As far as we know, for a healthy person, there are no serious problems with excess protein. Normally, our body converts it into urea and ends up being expelled in the urine. However, what we know scientifically is that the safe upper limit of consumption is around 2 or 2.5 grams of protein per day (about 140 grams for women, 170 for men).

As we say, there is no strong evidence that it is too dangerous to exceed these limits, at least in the short term. Of course, when faced with metabolic or kidney problems, excess protein can have much more serious consequences, so it is strongly recommended not to exceed these amounts.

On the other hand, we also know that there is no evidence that above this amount you build more muscle or more quickly, so it does not make sense to exceed the limit of 2 or 2.5 grams per kilo. Staying at 1.6 would be optimal, and it is absurd to exceed 2 grams per kilo.

Where do I get the protein?

Before continuing, we must bear in mind that the important thing about this macronutrient is not only its quantity, but also its quality. What do we mean by it? Broadly speaking, the highest quality proteins are those that are best retained and used in our body. Not all are the same as they depend on the composition, its origin and, above all, its bioavailability. Bioavailability is a somewhat vague term that refers to the ability to assimilate a nutrient in the body.

Taking this into account, we know that we can obtain quality proteins, and in good quantity, both from animal and vegetable sources. Although it is not true that vegetable protein is of poorer quality than animal protein, it must be taken into account that in a vegetarian or vegan diet, food must be supplemented more, since not all the necessary amino acids are available in all of them.

But back to the question, where do we find proteins? Some good examples are found in egg whites, for example, which contain 11 grams per 100 weight. With this “cloud bread” recipe, as an accompaniment, we can get the most out of it. In textured soybeans, which reaches 28 grams of protein per 100 grams, we can find a lot of quality protein. This recipe for zucchini with textured soy and sesame is quick and easy. Legumes, with up to 20 grams of protein per 100, are another great example. To prepare them there are endless options, such as a good vegetable salad, for example.

We cannot forget about meat, which is among the foods with the most protein, varying between 20 and 29 grams per 100. Especially interesting is chicken breast, natural turkey and veal. White fish, such as cod, are also a great option, with up to 30 grams per 100 grams of protein in the case of salt cod. A good way to eat it is with this recipe for cod with ratatouille. Another lesser-known option is found in seafood. In addition to being healthy, they contain a large amount of protein: up to 28 grams per 100. We can find hundreds of ways to prepare these foods, such as in this Asian-style quinoa and shrimp salad.

Finally, dairy products, such as cheese, especially fresh cheese, are a good source of protein. This strawberry and fresh cheese mousse is a good option. To finish, again in vegetables, seitan, derived from wheat, contains up to 24 grams of protein per 100. With this sweet and sour seitan recipe you will find a curious dish that is rich in protein.

 

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