Protein is basic, but do you know how much you should take a day?

Each in his own way, the truth is that different types of protein are essential to have a healthy life. Whether it is animal or vegetable protein, it is essential that you have a good dose every day to achieve such fundamental benefits as tissue repair, hormonal balance and more. If you fill your life with protein foods, you will have a healthier life. Do not hesitate. But do you know how much protein you need per day?

The optimal amount you should consume each day is still the subject of debate. The general recommendation It is usually 0.8 grams of protein for every kilo you weigh. In this way, a 150-pound person would need about 54 grams of protein per day. But this really are minima.

Get an optimal amount of protein

Why stick to small levels, even if they are enough, when you can get an optimal amount of protein? Although those 0.8 grams per kilo may be enough to prevent a protein deficit, many experts believe that it is a amount too low as to consider it optimal. Even for the maintenance of a good muscle mass, something essential also in weight care.

In fact, studies have shown that adult women require more protein and raise that minimum amount to 1.3 grams per kilo of weight to help prevent age-related muscle loss. In addition, high fiber diets have been shown to help Loss of fat, improve body composition and protect muscles during weight loss.

Excess protein and diet

Eating protein is good. But exaggerate it is not. Increasing your protein intake beyond those optimal amounts does not appear to provide additional benefits. Studies seem to confirm that tripling amounts of protein is not equivalent to tripling benefits.

A high protein diet for weight loss and general health should provide between 1.2 to 1.6 grams per kilogram to reach between 20 and 30% of daily calories. For a 68 kg person, this would mean having between 82 and 110 grams of protein per day, depending on calorie intake. But remember: this is indicative and very general.

In addition, it is important to distribute the protein intake uniformly throughout the day. Many times the mistake of consuming most of the protein in a single meal is made. Spreading them throughout the day will allow your body to use those proteins more efficiently. It is not only consuming protein, but also s know how many to eat and how to do it.

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