How much protein do you really need to get
'03.10.2017'
ForumDaily Woman
Protein is an essential nutrient. This fact is used by manufacturers of protein products, indicating the high content of this nutrient on the packaging, advertising special products and additives, increasing interest in protein diets. 60% of Americans say they want to add more protein to their diet. But is it really necessary?
Protein is essential for vital activity, it is part of every cell in your body, and is involved in metabolic processes, hormone production, and the formation of immunity. Proteins are made up of amino acids that are linked to each other. Eight of the twenty of these amino acids involved in protein synthesis are indispensable. They can not be developed, but can only be obtained with food.
How much protein do you personally need?
Official information published by the US National Institutes of Health recommends daily use of at least 0,8 grams protein per kilogram of healthy person's weight. More is possible if you play sports. In 2015, a large-scale study was conducted and even a whole “Protein Congress”, where experts from all over the world discussed how much protein a person needs and how this nutrient affects health.
University of Connecticut experts said that this rate can be doubled. Thus, the 0,8 gram was called the minimum, officially raising this rate to 1,2-1,6 grams per kilogram of weight for people with low and moderate physical activity. Athletes are recommended to 2 grams per kilogram per day.
According to the summary of research and official recommendations, the average amount of protein recommended for Americans with an average level of activity is about 90 g for women and 105 g for men.
The most useful and easily digestible sources of protein are eggs, legumes, white poultry meat, fatty sea fish, dairy products (cheese, yogurt, cottage cheese), green leafy vegetables and whole-grain cereals.
