To support our bodily health, we need specific grams of various nutrients in diet us. That is why we often hear the phrase “recommended daily intake“. There is no (same) amount for everyone. It depends mainly on our weight.
in your case protein which, according to Harvard, is important to her development and restoration of damaged cellshe digestionhe bone healthhe proper brain functionhis heart and his fur and production antibodiesThe general directive establishes that it must cover a percentage of 15 to 19% of total daily caloric intake.
For adults the recommended amount is 0.83 grams per kilogram of body weight. The amount changes for pregnant and lactating women.
For example, a woman who weighs 60 kg needs about 45 grams of protein per day.
How easily can you get them?
Characteristically we mention how
- one egg he has 6 grams,
- 160 grams yoghurt they have 18 grams,
- 30 grams walnuts have of 4 to 7 grams (100 grams of almonds have 21.1 grams and 100 grams of walnuts have 14.7 grams),
- a glass milk he has 8 grams,
- one Chicken breastuh, when we bake and it doesn’t have skin, it hasI 31 grams per 100 grams,
- 100 grams salmon they have 24.6 grams,
- 100 grams pig -lean, roast- steak they have 31.6 grams,
- 100 grams veal -lean, roast- steak they have 31 grams
It also changes if a person wants to increase muscle mass or if, in general, She is working or if you have a strong mental he physical stress. also plays a role sexas well as your condition health us.
When we don’t get the amount our body needs to perform all its functions, it goes to waste. Muscle tissuesince the body “pulls” from there what is missing from the caloric intake.
If we exceed the recommended amount without needing it, it is a question of weight gain or the appearance of kidney and liver problems.
One way in which many of those who do not cover their daily needs through food resort to protein powder, which is usually used by those who want to increase muscle mass.
In any case, they are characterized by being Food supplements. That is, they complement or improve our diet. They do not replace. Everything is done in collaboration with a health professional, if we want it to be done right.
What are protein powders?
These are powdered forms of protein derived from floors (soy, peas, rice, potatoes or hemp), eggs he milk. More specifically of casein (a family of milk proteins that has amino acids, carbohydrates, calcium, and phosphorus) or whey protein.
Whey proteins (see the liquid derived from processing cow’s milk, when making yogurt) are known as whey and are the most popular, as they have 9 amino acids. Studies have shown that they also have benefits. Among other things, they provide high-quality protein, potentially lower blood pressure, help treat type 2 diabetes, reduce inflammation, and enhance the body’s antioxidant defenses.
In general, powders can include other ingredients such as additives. sugars, artificial fragrances, coagulants, amino acids (see structural elements of proteins), vitamins and rails.
The amount of protein per tablespoon ranges from 10 to 30 grams. Depending on the type and quality you choose.
If we overdo it, high amounts of sugar can cause spikes in blood sugar and also weight gain.
A meta-analysis of research published in 2022 found that protein powders combined with resistance exercise at least 3 times per week increased lean body mass and leg strength in healthy, non-overweight adults.
Without exercise there was no significant increase.
As the BBC points out, the optimal amount of protein remains unclear to date, while the long-term impact on the heart, kidneys, or other parts of the body of adding large amounts to our daily diet is unknown.
It has been shown that it does not matter when athletes take the protein (before or after training) or the type they choose.
Not all protein powders are created equal
A 2022 study revealed that in a study of 134 products across 130 types of toxins, many protein powders were found to contain heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to manufacture plastics), pesticides or other contaminants linked to cancer and other health conditions.
Some toxins were present in significant amounts. For example, one protein powder contained 25 times the allowed limit of BPA.
It was emphasized that not all powders contained high levels of toxins.
You can find out in detail by visiting the job link.
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