What ideal amount of protein should we take? The expert answers

Squirrel is like that. To understand this, just look at the shelves full of products of all types marked with a characteristic black marking. Or also with a slight scroll on Instagram, where thousands of influential people teach milk and recipes daily to increase the amount of this nutrient in our diet. Now is it really necessary to resort to all these strategies to achieve The ideal amount of protein In our diet?

Teacher James MackendryNutrition expert British Colombian UniversityPublished an article in Talk In which he indicates how the ideal amount of protein and denies some myths about this. And, thanks to social networks, we are much more informed, but not necessarily better. Sometimes they contribute to the expansion of many bulls, as well as a lot of exaggeration. Of course, those who use the fashion of proteins for sale are not far behind Products that are not needed.

Let’s see what this is the perfect amount of protein, but, as an increase, it should be noted that it can be perfectly achieved with a normal diet. To do this, there is no need to resort to specific products.

Why is protein so necessary?

Protein, next to fats and carbohydrates, is one of the three main Macronutrients that our body needs in Large quantities Perform most of their functions. In the case of fats and carbohydrates, they act mainly as a source of energy. However, the protein has a rather structural and functional function. From the first, the link is made to Build and repair fabricsLike a muscle. As for the second, there are countless proteins specializes in many functionsFrom enzymes that catalyze many chemical reactions to hormones.

Squirrels consist of amino acids. Many of these little bricks can make our body alone, but there are nine that should be acquired “yes” or “yes” in the diet. Therefore, the introduction of protein in the diet is always very important, but even more when they are included The main amino acids.

What will happen if we do not take enough?

When people Non -eating or sickYou may not get the correct amount of proteins in your diet. In this case, your body begins to destroy your own muscles in order to extract amino acids that are necessary to build those proteins that help us stay alive. Logically, this is not good. Therefore, we need to take a sufficient amount of this nutrient.

What is the perfect amount of protein?

The ideal amount of protein is not a golden figure. It depends on each personsince there are factors such as Age, health and level of physical activity This greatly affects the need for human nutrition.

At least Mackendry notes that the ideal amount of protein 0.8 grams per kilogram per day. Thus, someone, who weighs 60 kilograms, will need at least 48 grams of protein per day.

This is the minimum amount for lack of protein deficiency. However, there are people who may need much more. For example, Elderly people They have lost most of the ability to extract food nutrients, so more protein is needed so that the results are the same as someone younger. And, on the other hand, A person who does a lot of physical exercises You will need a lot of protein to restore damaged muscles and build more. In these cases, it may be necessary to take up to 2 grams per kilogram per day. The same 60 kilograms, if he is an athlete, may require 120 grams of daily protein.

When and how should we take this protein?

The protein is not stored as fats or sugar, so it is necessary to influence this The contribution daily. Nevertheless, the moment when he is taken is not so important. There are those who say that it should be immediately after the exercise, no more than 45 minutes later. However, Mackendry notes that this This is more than denial And that we have all day to contribute to the muscles that they need.

What will happen if we take too much of this nutrient?

There are also those who say that an excess of protein can be dangerous. Nevertheless, an expert from the University of British Colombia notes that this is also that He deniedThe field of people with good health will not happen, although it is true that it is usually a waste of more than 2 grams per day, because This does not give additional advantages.

This means that there is no need to resort to dairy cocktails or black label products. This is usually enough to take a good amount Protein of animals or plants In all our dishes. According to the Harvard dish, one of the most common models about how to distribute food diets, a quarter of all our dishes should be a protein that can be obtained using products such as Fish, birds, legumes and nuts. The egg is also a good option, and you can provide a point plus with cheese, although some should not be abused, and it is also not recommended to exceed red meat or treated meat. Although it contains protein, they are not a good option.

However, yes, the protein is very important. This is not just a passenger fashion. But he is trying not to marketing or, if you do it, be aware. Because there is no need to have a head. Many of our grandmothers have already accepted a good dose of protein with chickens of the corral or bean garden. Notes or products of a supermarket with black mark were not needed.