Protein is one of the three main elements that maintain the function of the human body and is important for the health of the human body.
Find out how to effectively supplement this important element.
1. How much protein should people eat each day?
Nutritionists recommend that adults need 1g/kg of body weight of protein per day to meet their body's needs. Studies have shown that when the daily intake exceeds 1.8g/kg body weight, the effect on muscle growth does not become higher, so it is not recommended that the fitness population consume a larger amount of protein.
Under the traditional diet structure, there is often an excess of carbohydrates and fats and a shortage of proteins. If the daily intake of fish, meat, eggs, and milk is not frequent, for example, people who favor vegetarianism, picky eaters, and children need to pay attention to increase the daily supply of protein. Low immunity, wasting, low appetite, slow hair growth, soft and easy-to-break nails, etc. are all signs of protein deficiency and require timely adjustment of dietary structure.
2. Amino Acid Types
Apart from the protein content of food, the ratio of protein is also a key factor affecting the price of food. Our bodies require 18 amino acids, 8 of which cannot be synthesized by the body. We often say that proteins from animals are high-quality proteins because their amino acid mix is more reasonable and easy for the body to absorb and utilize.
3. Frequency of protein supplementation
Our bodies can store excess fat and carbohydrates, but not protein. The average person can absorb and utilize 30g of protein every 2-4 hours, and the excess protein will be metabolized as waste and excreted through the kidneys. Therefore, it is recommended to use multiple meals a day to realize the continuous supply of protein.
4. Is it recommended that protein powder be the main protein supplement?
It is not recommended. The nutritional value of protein powder is too simple, and there is no other nutrition except protein. By supplementing protein through daily food, you can also get carbohydrates, fats, minerals, vitamins, dietary fiber, and other nutrients that are beneficial to the body.
5. Protein-rich foods
Several high protein foods are good for your health. Eggs and lean meats are good sources of protein. Fish, such as salmon and tuna, are not only rich in protein but also in omega-3 fatty acids. Plant-based options like lentils, chickpeas, quinoa, tofu, and tempeh are great choices for those following a vegetarian or vegan diet. Greek yogurt, cottage cheese, and whey protein powder are popular dairy options. Incorporating these protein-rich foods into your diet can help support muscle growth and repair. Balance your protein intake with other essential nutrients for a well-rounded diet.
