“How many protein really do you need to be healthy and strong on February 19, 05:38: Meat, eggs, cheese, protein powder – which protein source is better? (Photo: Serenity Strull/BBC) Those who want to strengthen and build muscles often encourage the consumption of a huge amount of protein – from raw eggs to protein cocktails. But how much does it really need and how best to consume it? Those who want to strengthen and build up”, – WRITE ON: ua.news
How much protein actually need to be healthy and strong
Meat, eggs, cheese, protein powder – which source of protein is better? (Photo: Serenity Strull/BBC)
Those who want to strengthen and build muscles often encourage the consumption of a huge amount of protein – from raw eggs to protein cocktails. But how much does it really need and how best to consume it?
21-year-old Sofia Moulson, a fitness influenzer from Western Sussex, began to seriously engage in fitness at the age of 19 to combat overweight.
“I often used food as a source of comfort, which eventually led to negative self -esteem and low confidence. One day, I realized that I needed to take it under control – not only for my physical health, but also for mental well -being, ”says Sofia.
Initially, she went to the gym for the sole purpose – to lose weight. But over time, she also fell in love with muscle extension.
“I realized how much confidence I give me, and every little milestone in strengthening motivated me to continue moving forward, ”she says.
Proper nutrition has become an indispensable part of progress. It was then that she learned of the importance of protein for muscle extension.
However, Sophia, which is a vegetarian, seemed difficult to receive enough protein from food only, so she turned to protein powders.
“Although I could meet my needs with a well -balanced diet, it often took time and careful planning. Protein powders were a convenient solution, especially given my intense schedule, ”she says.
If in the past the bodybuilders were sad that they consumed a huge amount of steaks and drank raw eggs, today they have replaced protein powders and individual diets that became big business.
But do we really need so much protein to become stronger? And how is it best to consume?
The structure of the body
Linsey Pavel, Pure Sports Medicine Sports Sports Study in London, explains that proteins play many roles in the human body.
During digestion of proteins in food, they split into amino acids-building blocks that can be regrouped to form any protein that the body needs.
Hemoglobin, enzymes, muscles, keratin in our skin and hair – in the human body there are more than 20,000 proteins that perform a wide range of functions.
However, their number, which is needed by every person, can be very different depending on their age, body structure and lifestyle.
“In the United Kingdom, government recommendations say that the general basic rate for adults leading a sedentary lifestyle is 0.8 or 0.75 g of protein per kg of their own weight, – says Pavel. – So, for example, if a person weighs 70 kg, then you just need to multiply it by 0.8, and get 56 g of protein a day. “
Most people get so much or even more from their usual diet. In the US, the average American consumes about 14-16% of the total amount of calories in the form of protein.
However, if you are more active, your protein needs may exceed 1 g per kg daily. The required amount of protein also depends on factors such as age, since people tend to lose muscle mass with age – consumption of more protein can help keep more muscles. Women after menopause also have a higher need for proteins.
“I see from my practice, especially because I work with women during menopause or highly productive people [спортсменами]that perhaps they eat insufficient protein for their level of activity or to support [відповідної] muscle mass, ”Pavel says.
There is no single gold standard for everyone, she explains.
Getty ImagesDifferent requirements
Studies have shown that for those who are engaged in regular high -intensity, athletes, sparlifters or bodybuilders, the daily need for protein is about 1.6-2.2 g per kg of body weight – to maximize protein synthesis in muscles.
Many health workers recommend that people get the necessary proteins from their diet if possible. For vegans, this can mean consumption of more nuts, seeds and soybean -based products, as well as legumes, such as beans and lentils. Vegetarians can add eggs, yogurt and certain types of cheese, while meaty can increase the consumption of meat and seafood.
For many, consumption of sufficient protein involves experiments with different products. However, not everyone has time or money.
“Although theoretically you can achieve this goal with a balanced diet rich in proteins, such as low-fat meat, eggs, dairy products and legumes, it may not be easy for many without additive Rajagiri in Kerala, India.
Lauren Manacker, a dietitian from Charleston, South Carolina, USA, adds protein powders “Indeed, it is a convenient and portable option, especially for employed people or those who have limited access to good food. “
In 2021, the world market of protein powders was estimated at $ 4.4 billion, and by 2030 it would be expected to increase to 19.3 billion. There are many recipes – both animal and plant origin, in the form of cocktails or bars, yogurts and ready meals.
“When I included protein protein powders in my diet, it became much easier for me to achieve protein targets … Over time, I experimented with different options and found that low -fat protein powders or whey protein are best suited because they have little calories, but a lot of protein ”, – says Sofia.
However, protein powders may have risks, and there are studies on rats that have shown that they can lead to liver damage in those who are not involved in sports. There were also rare cases of toxic effects on the liver of serum and soy protein powders in humans.
Protein powders can also have a deceptive marking and contain harmful impurities. In the framework of a recent study, Phillips and his colleagues from India and the United States analyzed protein powders sold in India.
The team found that many powders contain more or less protein than noted, as well as harmful impurities, such as heavy metals, fungal toxins and herb extracts, which can be toxic to the liver.
Getty ImagesProtein powders toxins can be more common than we think.
In 2018, a non -profit group called Clean Label Project, based in Brumfield, Colorado, published a report on toxins in popular brands of protein powders in the United States.
Researchers checked 134 products for 130 types of toxins and found that many protein powders contain heavy metals (lead, arsenic, cadmium and mercury), bisphenol-a (or BPA used for plastic production), pesticides or other contaminants that associate with cancer and other diseases. Some toxins were present in large quantities.
For example, one protein powder contained 25 times more bisphenol-a than permitted in the US. Researchers have noticed that pesticides and chemicals come from agricultural waste and from the packaging of these powders.
Interesting that one is certified “Organic “product had twice as much impurities as non -certified. Protein powders of vegetable origin were most contaminated, while eggs based on eggs and serums were the purest.
Because protein powders are considered dietary supplements, not pharmaceuticals, regulation by government agencies is usually softer – in the US and Britain they are considered food. This has caused anxiety that regulation is not sufficiently harsh.
Protein sources
By increasing the muscle mass of the body, it is quite possible to meet your needs for protein at the expense of the products you eat, but it can take considerable time and planning. The key is to consume protein during each meal and to plan food around the main source of protein, says the puff.
“We strive to receive at least 20-30 g of protein for one meal, ”she says. It is the equivalent of two eggs, or Greek yogurt with nuts, or chicken breast, or a piece of tofu size with your fist.
“For example, you can eat two eggs on an avocado and seed so starting – eggs are food with the highest protein content, ”Pavel says.
“In a dish of beans or lentils with rice, the main protein will be lentils, ”she adds.
Protein powders
If you decide to use protein supplements, follow a few simple rules for choosing the least harmful substances. First of all, choose high quality proteins with minimal additives, says Phillips.
““Mixed” proteins with plant components should be avoided, as the risk of falsification, contamination, including heavy metals and fungal toxins, is higher in these types of protein additives, “he says.
Manager also advises to avoid unnecessary ingredients.
“Look for protein powders that contain high quality ingredients and have a minimal amount of additives, fillers or artificial sweeteners. Choose brands that prefer transparency and provide detailed information about the sources and processing your ingredients, ”says Maniker.
Getty ImagesManager also recommends taking into account the source of protein in powder. It is important to check the labels to see whether it is serum, casein, soybean, vegetable or animal proteins.
“Choose a source of protein that corresponds to your diet, allergies or sensitivity, ”she says.
It also matters when consuming protein powders.
“It is often recommended to consume protein for 30 minutes or an hour after the workout to use the increased ability of the body to absorb and use nutrients, ”says Manik.
Although protein supplements can be useful, it is very important not to rely exclusively on them as a source of nutrients.
“The integral, nutrient -rich foods should be the basis of your diet, and additives should only complement the well -balanced nutrition plan. Avoid the temptation to completely replace protein powders, as it can lead to insufficient consumption of other major nutrients, ”says Maniker.
Beware of excess protein
Thanks to wide access to protein powders and protein -rich products today, some people consume more protein than they need, says Manacker.
For example, if an average adult needs about 45-56 grams of protein a day, in the UK, people usually consume about 75-100 grams. Although it is important for muscle extension and overall health, consumption of excess protein can have potential risks.
“High consumption of protein for a long period can cause a load on the kidneys, – says the manager. “People with existing kidney disease should be especially careful.”
In addition, a sudden increase in protein consumption, especially from protein powders, can sometimes lead to discomfort in the digestive system – bloating, flatulence and constipation.
“Keep track of how your body reacts when you change protein consumption, ”Pavel says.
And keep in mind that with protein powders it is easy to overdo it.
“As a rule, I would not recommend people who consume protein powders exceed 80 g per day, ”Pavel says.
“Even 80 g of protein powder protein is too much for most people. This will completely displace products that provide vitamins, minerals and other nutrients we need. So, in general, I advise most of my customers from 20 to 40 g of protein powder a day. “
In particular, problems arise when the diet is aimed only on proteins, says Pavel. In such cases, people often neglect nutrients from fruits, vegetables and carbohydrates, which are also vital for balanced nutrition.
To optimize your diet during training, make sure that you include quality carbohydrates and priority to micronutrients such as vitamin D, magnesium, iron and omega 3.
“They are all necessary for optimal muscle contraction, bone health and energy. Eat fruits, vegetables and include fatty fish in your diet at least once a week, ”Pavel says.
A sufficient amount of protein is a key factor for muscle strengthen .
“Other pillars are physical activity, right training and good sleep, ”she adds.
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