The amount of protein you need to consume
Do you know how much protein you really need?
We already know that protein is important in a well-balanced diet, but how much protein should we consume daily?
Here’s what you need to know about this important macronutrient. First of all, we should clarify that the amount of protein needed per day will vary for each person, as each person has a certain lifestyle or eating habits. Other factors to consider are age, activity level and physical goals. A sufficient intake of protein is vital to our overall health, as protein has several important functions in the body, some of which are:
– Growth and repair of all cells.
– New skeletal muscle growth and bone health.
–Optimal immune response.
According to the Dietary Reference Intake, all adults should consume 0.8 grams of protein per kilogram (0.37 grams per pound) of body weight. It is important to know that this is the minimum protein requirement to support the body’s basic physiological needs and functions, a higher amount may be optimal for physically active athletes. Increased protein intake should be necessary in case you have some of these very specific needs.
Athletes can really benefit from increased protein intake. In addition to helping with muscle development, active people can enjoy other benefits such as fat loss and increased lean body mass. According to the International Society of Sports Nutrition, there is strong evidence that higher levels of protein (> 3 grams per body weight) can promote weight loss. This is highly recommended for people who do high intensity workouts. Protein can also help you recover after a workout, so it can be included as a post-workout recovery food or supplement.
While the exact protein requirement will differ depending on the sport and intensity of training, many athletes achieve excellent results with higher protein intake.
If you’re striving to lose weight, consider increasing your protein intake. Protein is a very satiating macronutrient, as it takes longer to digest than carbohydrates, it also pushes our body to secrete the gut hormone peptide known as YY, which reduces hunger. As a result, increased intake can decrease food cravings and help us control our weight.
An interesting fact about protein is that it has a thermic effect, which means that it increases metabolism and facilitates weight loss. Even if you lose a few pounds, your lean muscle will still be there because protein can help you retain it. People whose goal is to lose weight have found that eating protein at about 30% of their daily calories causes them to eat less throughout the day.
As we age, the rate of muscle protein synthesis decreases. This means that older people do not absorb the same amount of protein as younger adults. Eating more protein as we age can help us maintain muscle mass and prevent osteoporosis. Since protein creates a stronger structure in the body, older people can benefit from rebuilding and retaining muscle mass.
The optimal protein requirement for these people is approximately 15% to 25% of their daily calories. This in a day could look like 20-30 grams per meal and about 12-15 grams per snack .
Protein can have many positive impacts on our well-being. The SOS2POSRT product line offers you several one-of-a-kind protein options.
We will start with FIT, FIT is a nutritional shake that works great as a meal or snack replacement, and offers only 105 calories and 9 g protein per serving. FIT offers just the right combination of protein and low glycemic carbohydrates that allow for the creation of more muscle mass, which means our body is metabolically more active and becomes a calorie burning machine while maintaining maximum energy levels. We also have a vegan alternative, FIT Vegana, which has three types of protein: rice, amaranth and pea. It also provides 24g of protein and is excellent for supplementing the diet of vegans and vegetarians.
Another excellent option is SHKEprotein, which offers 30g of protein per serving, which is excellent because the human body can only absorb 30g of protein at each meal. SHKE is recommended for people who want to increase muscle mass and tone their muscles.
Consumption of this macronutrient in sufficient quantities promotes satiety, body composition and muscular and skeletal health. Therefore, we should always include protein in each of our meals. Don’t forget to ask us which protein best suits your needs.