A walk through a grocery store used to include plenty of packages that used the sought-after term “low fat.” Years later, it was replaced by the exciting looking “low carb” Claim. These days, “high in protein” It’s a benefit you can see on a lot of products, whether they be protein powders, bone broths, salty snacks or anything else. But people are more confused than ever about how much protein they should eat.

How Much Protein Do You Really Need? We spoke to experts who explained its importance, why it’s not a one-size-fits-all nutrient, and how to find out what your body needs.

why do you need protein

It’s a pretty simple position: Protein is good for us, and we should be eating some every day. The most important thing to remember is that our bodies actually need what protein provides.

“Most people think of eating protein to help maintain or improve muscle size, but it does much more in our bodies,” said Michael J. ormsby, Florida State University professor in the Department of Nutrition and Integrative Physiology and director in the Institute for Sports Science and Medicine. “Proteins serve as enzymes, hormones, receptors, signaling molecules, and more.”

Because protein is not something our body stores in reserve, like body fat, it is a daily essential, explained Floris Vardenaar, Assistant Professor in the College of Health Solutions at Arizona State University. “Protein provides essential amino acids, which we need to consume as part of our daily diet,” he said. “This is because the body constantly breaks down proteins to make building blocks for new proteins, resulting in losses that need to be replaced with food.”

If you find that you feel full after a protein-rich meal, you’ve discovered another benefit of protein. “It keeps us satisfied and full for longer,” said Jane BurrellAn Associate Teaching Professor at Syracuse University.

What is magic number?

How much protein is enough to get all these benefits? As a basic guideline, the Food and Drug Administration recommends that adults consume 50 grams of protein a day As part of a 2,000-calorie diet. But other experts take a more nuanced view.

“Adequate protein intake is not a number or a target to hit, but rather a range that depends on your age, gender, overall health and lean body mass,” said the registered dietitian. Jacqueline London,

“A generally healthy person who is not very active should consume 0.8 to 1 gram of protein for every kilogram of body weight per day as a minimum,” she advises. (For someone who weighs 150 pounds, that would be about 68 grams of protein.)

“Someone who is very active with things like running, cycling or training for an endurance event will need about 1.2-1.7 g/kg per day,” which would be 82 to 116 g of protein for a 150 lb person, he continued. “When I am working with individuals who are active and generally healthy, I usually recommend something closer to 1.2 g/kg per day to 1.5 g/kg per day.”

Not all proteins are created equal. Consider the amount of cholesterol in bacon and eggs compared to vegetarian-based proteins or even chicken or fish.

Best Protein Source

“Protein can be found not only in animal-based foods, but also in plants,” says board-certified naturopath Dr. kilian petrucci, “In fact, some studies have indicated that getting protein from non-meat sources may actually be better for your health. Think low-fat dairy products, fish, beans and soy. These foods are delicious.” There are, and they may also help lower blood pressure and cholesterol levels.

Pay attention to the fat content, which can go hand in hand with high-protein foods. “Not all proteins are created equal,” Petrucci said. “Bacon, sausage or processed meats may be high in protein, but they are also high in saturated fat, which can be harmful to your heart.”

Ultimately, food is always better than supplements or powders, London said. “Protein powders are everywhere these days, and since they are considered dietary supplements, they are not overseen by the FDA,” she said. “When it comes to meeting your nutritional needs, dietary supplements are only used to fill gaps that may be lacking in your diet, not to replace nutrients through food sources. To take the place of trying to meet needs.”

high protein foods

Protein content of foods (one ounce portion unless otherwise noted), According to Johns Hopkins Medicine,

  • Beef or turkey jerky: 10 to 15 grams protein
  • 5 ounces Greek yogurt: 12 to 18 grams protein
  • Roasted edamame: 13 grams protein
  • 3/4 to 1 1/3 cups high-protein cereal: 7 to 15 grams protein
  • Meat or fish: 7 grams protein
  • 1/3 cup hummus: 7 grams protein
  • 2 tablespoons peanut butter: 7 grams protein
  • 1 egg: 6 grams of protein

spread your protein intake

How much protein you eat is important, but so is When you eat it. “I encourage people to aim for 15 to 25 grams of protein at each meal,” Burrell said. “If you only eat the amount of protein you need at lunch and dinner, but not at other times of the day, you may become unsatisfied or hungry.”

You need to get enough calories for protein to be most effective, he added. “I work with college students, and many will be on high-protein diets, but they don’t eat enough calories overall,” Burrell said. “In order for protein to be used to make new proteins, you first need enough calories. Otherwise, your body will use this extra protein for energy. And if carbohydrate intake is low, your body will break down working proteins.” Will give and will use some of those amino acids to make glucose to maintain blood glucose.

Popular Myths About Protein

Experts say there’s a lot of misinformation out there about protein. Here’s an example: “We still hear that proteinuria causes kidney damage,” Ormsby said. “The data simply doesn’t support it.”

Or so, they agreed. “A misconception about protein is that eating it means you’ll get bigger muscles,” petrucci Said. “In reality, muscle growth is a complex process that takes protein consumption, exercise and hormones into account. Athletes may need more protein than their peers, but eating this way doesn’t mean that They’ll get bigger muscles.”

In fact, smart protein choices are an important part of a nutritious diet. “It’s an absolutely essential component of meals and snacks, especially for those looking to adopt small but impactful strategies or habits that can result in weight loss or weight management over time,” says London. Said.

#Protein #Eat #Day

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *