Everyone knows that protein is important. If you do not have enough protein in the diet, our health can suffer.
Protein is used to build muscles, tendons, organs and skin. It is also used to make enzymes, hormones, neurotransmitters and various small molecules which serve important functions. Without protein, life as we know it would not be possible.
Obviously, there are many opinions about how much protein we need daily diet. The recommended daily intake is 0.8 grams specialists of protein per kilogram of body weight.
Although this amount of protein could be enough to prevent deficiency, studies show that it is far from being sufficient for optimal health and good body composition.
The amount “correct” protein apparently depends on several factors such as age, level of daily activity, objective health status.
What are proteins?
Proteins are built of smaller molecules called amino acids, which are linked together like beads on thread. Amino acids form a long chain of proteins, which are then folded into complex shapes.
Some of these amino acids can be produced by the body, while another part should assure us through diet. Those whom we can not produce them alone and take in the diet are called essential amino acids.
Protein helps you lose weight
As we already know to be weak, we need to eat less than we consume. Eating protein helps this by boosting metabolic rate and reduce appetite.
It was shown that a protein level of 25-30% of total calories boosts your metabolism up to 80-100 calories per day compared with less protein diets.
But the most important contribution of protein in weight loss process is likely decreased appetite, leading to a reduction in spontaneous calorie intake. The protein is more filling than carbohydrates and fats.
In one study, women who increased the amount of protein to 30% of calories they ate up to 441 calories less per day. They also lost weight approx 5 kg in 12 weeks, only adding more protein in the diet, with nothing.
But protein is not only help you to lose weight but do not get fat. Eating large amounts of protein also helps build and preserve muscle mass, which in turn helps burn calories constant (when you sit). Eating more protein will make any diet easy to follow.
According to studies caloric level of 30% of calories would be best for weight loss.
Protein helps increase muscle mass and strength
Muscles are built largely of protein. Like most body tissues, muscles are dynamic and are constantly opened and rebuild. To gain muscle mass, your body needs to synthesize more protein than loosen. In other words, there must be a positive net protein balance in the body. For this reason, those who must eat plenty of muscle protein (and to lift weights, of course).
When it comes to muscle mass, the studies are not necessarily reported to the percentage of calories, grams of protein but the per kilogram. A common recommendation for muscle growth made by specialists, is 1.5 – 2.2 grams of protein per kg / body.
If you have too much fat, it is a good idea to use your muscle mass as a reference that you or weight you have as a goal, instead of the current total weight because muscle is what determines protein needs.
Other situations when you need more protein
People who are very active physical condition multzi need more protein than those who are sedentary. If you have a tedious job, go very far, run, swim, then you need more protein. Those who do endurance sports require a minimum of 1.2 – 1.4 grams per kg.
Older people also need higher levels of protein than the recommended daily dose. A minimum of 0.9 – 1.2 grams per kg / body would be ideal for preventing osteoporosis and sarcopenia (muscle mass reduction), both problematic in older people.
Another category of people who need a larger amount of protein are people recovering from accidents, surgeries etc.
proteinaAtentie grams, grams of protein when I say, I mean macronutrient. For example, 226 grams of beef is 61 grams of protein. An egg white 46 grams actually has only 6 grams of protein.
Protein has negative effects?
The protein was unfairly blamed for many health problems.
It has been said that a diet with high levels of protein can cause kidney problems and osteoporosis. None of these allegations have not been proven by science.
Although protein restriction is useful to people with pre-existing kidney disease has not been demonstrated that the protein never causes kidney disease in healthy people.
In fact, it was shown that a high intake of protein lowers blood pressure and helps in the struggle carried on by diabetes, both risk factors for kidney disease.
What to eat
The best sources of dietary protein are meat, eggs, fish and dairy. They all essential amino acids that your body needs.
There are plants that are rich in protein (quinoa, legumes, nuts), some of them with all essential amino acids (hemp, chia). More information about vegetable protein, you can read here
You can also supply necessary protein powder protein. Choose powders “clean” without artificial sweeteners (sucralose, acesulfame K, aspartame). They are delicious, healthy and helps to maintain optimal protein levels.
In conclusion, consume protein depending on your goals but you than 0.8 grams protein per kilogram of body weight (eg if you have 50 kg, you should eat a minimum 0.8 x 50 kg = 40 grams) and try to have a protein source at every meal.