Should you get your protein from meat, plants or powder? You can get the daily protein from many sources. The most common source of protein is livestock, like cows and chickens either as whey protein powder from milk or the meats and eggs you eat. Recently, plant based protein has become popular.
In This Guide
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What is protein?
Protein is a nutrient that contributes energy to the body. Protein is the building block of the body and is used primarily for building and maintaining your body. Good sources of protein are fish, poultry and meat products, cereals and dairy products. Plant based protein are also a good source, even Arnold Schwarzenegger has changed his diet. Read more about Arnold’s choices of Protein
- Proteins are the building blocks of your body
- Protein adds energy to your body
- Protein-rich foods satiate well
What does protein mean to your body?
Protein is the building block of your body, and protein is needed for:
- Construction and maintenance of cells and tissues
- Building and maintaining muscle mass
- Production of hormones and enzymes
- Protein has a crucial influence on your immune system
- Your body builds and breaks down the body’s proteins continuously
How Much Protein Should You Eat?
Your body’s daily protein requirement is 0.83 grams of protein per kg of body weight for building and maintaining your body.
This is approx. 50 grams of protein for a person weighing 60 kg.
This is approx. 58 grams of protein for a person weighing 70 kg.
This is approx. 66 grams of protein for a person weighing 80 kg.
Proteins contribute energy, and supply your body with 4 calories per gram of protein you eat. Many people eat more protein than the body needs for building and maintenance. You use the excess protein as energy for the body.
The more protein you eat, the more calories you get added to your body. To many calories, even through protein, either lead to muscle growth if you work out, or weight gain of your are less active, resulting adding fat to your body. Find a good balance, even though it’s protein, over eating, or a simple surplus of calories is equal growth of either muscles of fat. It’s simple math.
The protein requirement can be greater with hard physical training, weight lifting and bodybuilding. Also for athletes and anyone with a normal active lifestyle.
To calculate more precisely what you need if you want to build more muscle mass, lose fat or maintain your healthy fit body, it is recommended that you talk to a personal trainer or fitness coach who is educated in designing customised diet programs according to your physique and your health goals.
How Much Protein You Really Need
Where do you find protein in every day food?
Protein is found in most food sources. The main sources of protein in the daily diet are:
- Meat and meat products, eg meat, poultry, fish and eggs.
- Bread and cereal products, such as bread and oatmeal.
- Dairy products, eg milk, cheese and yoghurt.
- Other protein-rich foods are especially legumes, such as beans, lentils and soy products such as tofu and nuts.
There are small amounts of protein in fruits, vegetables and potatoes.
Fat, sugar, water and alcohol contain very little or no protein, and will not be the sources to look for when chasing your daily protein intake.
Protein quality
Proteins are made up of 20 different smaller parts, called amino acids.
Some amino acids can be produced by your body from other amino acids, while your body is dependent on a number of other amino acids as your body cannot produce these itself.
The vital amino acids that your body cannot produce itself, should be added via your daily diet, food intake and possibly supplements depending on your lifestyle and level of exercise.
Protein quality is determined by the composition of especially the vital amino acids and the amount of these.
Animal products such as red meat, white meat, fish, eggs and dairy products have a good protein quality. Animal products have a protein quality between 90-100% of the desired composition and amount of the vital amino acids.
In general, a lower protein quality is seen in plant foods such as cereals (eg oats, rye and rice), potatoes and legumes, like lentils and beans. Most cereals and legumes have a protein quality between 40-80% of the desired composition and amount of the vital amino acids.
Soy, soy beans and soy products such as tofu have, despite their origin in the plant kingdom, a good protein quality of approx. 90% of the desired composition and amount of the vital amino acids.
If you eat a healthy and varied diet, you will get all the amino acids your body needs from your daily intake of food.
Protein and weight loss
Protein-rich foods satiate well, compared to protein-poor foods. Studies show that a protein-rich diet contributes to a greater satiety than a low-protein diet, and can thus be beneficial when you want to lose weight or maintain your weight.
The Keto diet or Keto Lifestyle has become popular for many, from completely ordinary lifestyle changes to professional athletes, fitness freaks and bodybuilders.
If you want to lose weight, it can be beneficial to eat a high protein diet as you will be full longer during the day and it will help with less overeating and snacking between your planned meals.
Protein still add calories to your body and therefore will not only lead to weight loss. And all the products in the supermarket using “Protein” on the labels is not equal “healthy” or “good food”, check the label on the back site, too.
Weight and fat loss only occurs when and if, you over a period of time eat fewer calories than your body can burn.
Why Women Need To Eat More protein
Key Take Aways
rotein’s the building block you need, To build and maintain your body and feed, It helps with muscles, hormones, and immune, And for athletes, the daily intake may be greater than your usual tune.
Animal products have high-quality protein, Like meat, fish, eggs, and dairy, they are within reason, But plant-based options like tofu and legumes, Can be good too if you choose them in the right rooms.
Protein adds energy and keeps you full, But too much can lead to weight gain, it’s no fool, So find a balance that suits your goal, And remember, calories matter as a whole.
If you’re trying to lose some weight, A high-protein diet can help keep your hunger at bay and your stomach feeling great, But eating fewer calories than you burn is key, So be mindful of what you consume and you’ll see.
Conclusion
In conclusion, protein is a vital nutrient that contributes energy to the body and is the building block of cells and tissues. Good sources of protein include meat, poultry, fish, dairy products, and plant-based options like legumes and soy products.
Your daily protein requirement varies depending on body weight and level of physical activity. It is important to find a balance in protein intake to avoid excess calories and potential weight gain. The quality of protein is determined by the composition and amount of vital amino acids. Animal products generally have a higher protein quality than plant-based foods.
Protein-rich diets can be beneficial for weight loss and maintenance, but it is important to consume a balanced and healthy diet. Consultation with a personal trainer or fitness coach may be helpful in designing a customized diet program for specific health goals.
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