Description: You’ve probably heard many times that protein is an extremely important nutrient and that its deficiency is bad. This article will guide you on how to get protein in various circumstances.
Protein is needed by the body not only to increase muscle mass. It is involved in tissue repair, hormone production, immune strengthening, and many other processes.
Proteins are the key to a healthy and beautiful body. Not a single process in the body can do without them. However, many of us have problems with protein intake, and most people do not even notice it. It is better to get protein healthy, so study some best keto-friendly protein powder reviews to learn more about different intake methods. Can’t get enough protein? How to get protein in the diet? This article will give you all the details.
How much protein should you get?
The simplest answer is to get the protein of 0.8 grams per kilogram of your body weight. It equates to approximately 10% of the total energy intake in calories. This amount of protein is considered adequate if you are not leading an active lifestyle. But if you exercise regularly or want to build muscle, you should double the recommended dose. Multiply the value by your weight, and you have your daily protein requirement. For example, if you weigh 60 kg, you need to eat 48 g of protein when inactive and 96 g when active. However, there are more accurate indicators.
You follow a keto diet
The keto diet is a special meal plan aimed at consuming a minimum amount of carbohydrates and actively consuming fat. It promotes fast and effective weight loss. More than 50 scientific studies have confirmed the beneficial effects of the keto diet on a person’s weight and health.
Unlike carbohydrates and fats, which can be converted into each other, amino acids (components of proteins) cannot be formed from other macronutrients. In this case, several amino acids can be cleaved to form ketone bodies. But such utilization is a great luxury for the body due to the importance of amino acids in other processes. Therefore, on a ketogenic diet, you need to ensure having enough protein in the diet – 1 gram per kilogram of body weight.
You are very active
High activity means at least 4-5 workouts per week, 2-3 of which should be strength training or resistance training. If your lifestyle includes this frequency and intensity of exercise, it is recommended to eat 1.2 to 2 grams of protein per pound of body weight. It is necessary for the growth and repair of muscle tissue.
You want to lose weight
Protein takes longer to digest than carbohydrates, so it leaves you feeling full for a long time. Besides, it stimulates the production of a special hormone by the bacteria in the intestines that suppresses hunger. When the amount of protein in your diet has increased to 30%, you will eat less than usual. Research proves that eating a high protein diet helps you build muscle and burn fat. If your goal is to lose weight without losing muscle mass, aim to eat about 1.8-2 grams of protein per kg of body weight and cut back on simple carbohydrates to balance energy metabolism.
You are over 50
Eating more protein at this age can help you maintain muscle and prevent osteoporosis. In a 2015 study, adults over 50 who doubled their daily protein intake could repair muscle much better than those who ate low protein. Optimal protein intake at this age is 15% to 25% of your daily calories. It is approximately 20-30 grams per meal and 12 to 15 grams per snack. On average, you should get from 95 to 105 grams per day.
Conclusion: Now you know how many grams of protein you need to consume per day to lose weight, maintain weight, build muscle, or be healthy. There is little to do – to provide yourself with this amount. Protein is the main macronutrient, as the thousands of different proteins in your body work hard to make you who you are now. Get protein naturally, and stay healthy!
Have you already counted your daily protein intake? Are you counting macronutrients? Please share your thoughts in the comments.
Author’s bio: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.