Protein - When And How To Increase Their Intake?

Author: Joe Fowler Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about Protein - When And How To Increase Their Intake?. Why are protein-based diets based on nuts ineffective and even harmful?.

Proteins, referred to as " protein ", are the building blocks of human tissues, enzymes and hormones. Each cell needs protein, and for the whole organism, the optimal daily intake is calculated - 0.36 g for each kilogram of body weight. When and how is this intake needed to be strengthened?

After severe physical exhaustion, a long illness or a period of active sports, the body's protein needs escalate, albeit briefly. If they are not satisfied in any of the above cases, it is possible to lose weight, muscle mass and strength and even a decrease in mental abilities.

In active athletes for a long period of time, the daily intake of protein can increase from 0.64 to 0.91 g per kg of body weight - from two to three times above normal, while in recovery after a serious illness, the recommended intake is from 0, 48 to 0.64 g per kg body weight. In both cases, the body has a high need for protein for muscle repair, growth and development, but in the first, athletes need mostly protein for their muscle metabolism, while strengthening health depends primarily on the synthesis of appropriate enzyme complexes and strengthening the immune system .

Proteins are made up of amino acids, which are best obtained from whole foods. The most important amino acids are found in: red meat, chicken, eggs, dairy products, soy and more. Incomplete foods that lack one or more important amino acids are legumes, grains and nuts. This means that all protein diets based on nuts and seeds are fundamentally wrong and ineffective. Eating a variety of junk foods is a possible way to get the protein you need, but it requires more food, which comes with more calories.

However, protein intake should not be more than 30% -35% of the body's daily energy needs. Therefore, the optimal combination between quantity and quality of food must be sought.

A good example of a high-protein day is the first, main breakfast: a bowl of oatmeal (with water, not milk!) And two boiled eggs carrying 12 g of protein. At noon, two roasted chicken legs, without the skin, can be added to the lettuce, as well as two tablespoons of nuts or a total of 32 g of protein. Dinner can consist of one or two chicken steaks and spaghetti or another pasta dish, without excess fat. If necessary between meals, you can eat a bucket of yogurt, carrying 10-15 extra grams of protein.

Regardless of the health or sports condition in which the body is, such high-protein days should not be more than 2-3 in number per week. Exceptions are cases where bodybuilders are in a period of gaining weight and people on special, individual diets prescribed by a doctor.

Protein - When And How To Increase Their Intake?

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