How much do we really need?

Daily protein intake

Taking protein daily is a hot topic, and here’s what experts say.

The recommended amount of protein (RDA), the minimum amount you need to stay healthy, is 0.8 grams per kilogram of body weight per day – an average of 46 grams per woman. If we are not physically active, it will probably be enough.

This means that if we eat a variety of meat or its substitutes, fish, nuts, beans, seeds and dairy products, including yogurt, there is a high chance of getting enough protein.

Daily protein intake for physically active people

If you are physically active, or exercise for a maximum of 40 minutes four or five days a week, you may need to eat 1.2 to 2 grams of protein per kilogram of body weight. This amount is best for rebuilding muscle tissue, especially if you are doing a high-intensity workout, research shows.

Daily protein intake and weight loss

If you are trying to lose weight, proteins are digested for longer than carbohydrates, which helps you feel full. In addition, in this way you encourage the body to secrete the hormone YY peptide, which reduces appetite. This means that if you eat more protein, you will eat less naturally (although this, of course, is not always the rule).

Read also … Myths about proteins

But how much “more” protein is there? Studies that show that consuming more protein causes weight loss. The research is pretty clear – protein can help maintain more muscle while losing fat. A 2011 study suggests that increasing protein by 1.8 to 2 grams per kilogram of body weight per day (approximately 0.8 to 0.9 grams per kilogram) can prevent muscle loss while limiting calories. Reduce your intake of refined carbohydrates to balance the extra calories you get from adding protein.

How should protein intake be calculated?

To get your personal “RDA” protein, multiply the number 0.36 by your weight in kilograms. Double up if you’re very active or looking for “optimal proteins” that will help you maintain muscle while helping you lose weight.

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