We are living the golden age of protein. Bars, juices and even protein bullets are on the rise, being disclosed and consumed by many people today. And no wonder, protein is a fundamental substance for the human body.
Among the main functions are the formation of new tissues and muscles, antibody production, hormonal balance, energy formation and even the maintenance of our neurons. In addition to strengthening hair, skin and nails.
What is and what is the protein for?
Protein is a nutrient formed by an amino acid chain, which are organic molecules composed of basic units that form this substance. And is usually divided into two types.
High biological value protein has the essential amino acids needed, both in quantity and in proportion. It is important to meet the needs of the human organism as it cannot produce the proper amount of protein alone.
In this group we can consider all animal proteins such as meat in general, eggs and milk derivatives.
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Low biological value protein has a smaller amount of amino acids. Most plant foods have protein, but in some the concentration is very low. So in these cases you need to combine these foods, or choose those that have the greatest protein contribution to ingest the required amount.
In the vegetable kingdom it is also possible to find good sources. And that, on the other hand, with those of animal origin, have less fat. Soy protein, pea and rice isolated protein and peanuts are foods with high nutrient value.
In addition to being fundamental to any human being regardless of lifestyle, for those who regularly train it is even more necessary. Because lean mass gain is associated not only with a training routine, but also with sufficient intake of the nutrient that will help build new muscles.
How much should you consume per day?
According to scientific article “Protein intake in diet and human health”, published in the Central PUB, the amount of protein needed daily varies greatly according to the person’s weight and lifestyle.
Based on short -term nitrogen balance studies, the daily intake of a healthy adult with low physical activity is 0.8 to 1g protein per kilo weight. If a person weighs 70 pounds, for example, ingestion can be between 56g to 70g per day.
Already a person who has moderate regularity when it comes to exercise, the recommended amount is 1.3g per day. For athletes, who perform more intense activities, the recommended is 1.6g of the nutrient a day.
To reach the recommended protein value daily in the first case – from 0.8 to 1g per kilo of weight – it is necessary for the person to include the nutrient in all the main meals: breakfast, lunch and dinner.
It is also important to highlight that 100 grams of red meat, for example, has no 100g of protein. The meats are composed of other nutrients, so in this case for every 100g of meat there is 35g of the nutrient.
In the vegetable world, the number one food in this nutrient is soy, with about 30g of protein per 100g. If you choose to supplement with supplementation, the isolated rice protein is a good choice, with about 22g for every 30g of the product (2 scops).
Yes. The high chronic protein intake, more than 2g per pound of weight a day, can result in digestive, kidney and vascular abnormalities and should be avoided.
