The term protein comes from the Greek (proteins), which means first, which should give an idea of the fundamental role that these substances play in living organisms. In fact, proteins determine components of muscles and tissues, and enzymes, antibodies. Other absolute importance molecules are proteins. Consuming an adequate amount of protein is, therefore, essential for our health. Proteins are large molecules made up of about twenty different “bricks,” amino acids, linked to long chains. Some of these amino acids are defined as ” essential ” because our body cannot produce them and therefore be taken with the diet. The more or less relevant presence of these essential amino acids determines the biological value of proteins. From this guideline, you may know how much protein should I eat a day? Let’s know the information.
Getting Know: how much protein should I eat a day?
High biological value proteins are present in all animal origin foods such as meat, fish, eggs, and cheeses. Good quality proteins are also present in many plant origin foods. From pseudocereals such as quinoa, amaranth, and buckwheat, to legumes such as soy and lentils. Proteins are also present in cereals, but their biological value is much lower.
In ancient times the consumption of foods such as meat, eggs. Cheeses were associated with strength and vigor, and Greeks and Romans rewarded their athletes with banquets rich in these foods. Until the end of the 1800s, proteins enjoyed great consideration. So much so that they were considered the main nutrient by the first nutrition scholars whose motto, simple and suggestive. It was meat that generates meat. It was only in the early 1900s that the healthiness of consuming large amounts of protein began to be doubted.
Most important part things – how much protein should I eat a day
One of the first proponents of a low-protein diet was Kellogg’s good doctor, inventor of the cornflakes. For religious and health reasons, he proposed the first vegetarian diets, received with some success. He was also a big fan of detoxifying seizures, the Kellogg. But fortunately, these were less successful than cereal flakes.
In the following years, more in-depth studies indicated the optimal amount of protein to consume. It is largely based on the estimate of the nitrogen balance or the amount to be consumed to compensate for the daily loss.
Is Too Much Protein Bad?
Often there is a certain fear related to the consumption of proteins, considered, if in excess, as responsible for liver damage and above all, kidney damage. In reality, problems are observed in healthy subjects when the proteins exceed more than 35% of the daily proteins, intakes much higher than 3.5g per kg of body weight. Very high quantities, exceeding 280 g of protein per day for an 80 kg man.
Considering the content of 20 / 30g of protein per 100g of food. We are talking about the consumption of over one kg of high-protein foods. These quantities that rarely reached unless you follow special diets with the intake of very high doses of protein supplements. Another the speech in subjects with kidney pathologies, but these particular situations that certainly extended to the general population.
Consumption of proteins – how much protein should I eat a day
The consumption of proteins established according to the subject’s characteristics. Carefully evaluating his body composition, physiological conditions, lifestyle. A physical activity level. From this perspective, protein consumption can range from 0.8 to 1.2 / 1.5g per kg of body weight. With a proportion of the total caloric intake between 10 and 25-30%. An extensive intake range that obviously requires careful consideration when establishing the need for a subject.
Studies on the role of higher protein diets for weight loss. With protein intake values of 1.2-1.6g per kg have yielded controversial results.
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Showing a slight advantage over diets with normal protein content in the short term. An advantage that does not appear so relevant over longer periods. Certainly, a greater consumption of proteins useful or even recommended for the metabolic of those subjects intense physical activity. In subjects of advanced age. A good protein intake can slow down the loss of muscle tissue linked to aging. The daily intake values could rise to 1.0-1.5g per kg, up to 2g per kg for athletes engaged in very intense training. You are looking for a weight loss that does not affect body composition.
How much protein should I eat?
The optimal consumption of protein for good health is today a very active and debated field of study. They range from the caution of the main guidelines to the open mistrust of ascribing to proteins. Especially animal ones, more or less pronounced negative effects, up to the opposite extremes. Those who recommend extremely high consumption. As happens for some interpretations, extremists, of top-rated dietary models such as paleo and ketogenic.
Before starting to binge on chops and steaks. However, it is important to consider the most important. It is increasing the consumption of proteins does not mean eating more meat. Of course, greater biological value proteins found in eggs, meat, cheeses, and fish.
A final word on how much protein should I eat a day
Many plant foods are also rich in them, from legumes, excellent chickpeas, and lentils, to pseudocereals. Now in fashion such as quinoa and amaranth, up to dry oily seeds such as hazelnuts and almonds. The foods that can definitely contribute to an increased intake, maintaining a normal consumption of meat or cheese. How much protein should I eat a day? Now you know, i think.