by To help our body health, we need specific grams of various nutrients To diet We. This is why we often hear the expression “recommended daily allowance“. There is not one (same) amount for everyone. It mainly depends on our weight.
In his case protein what – according to Harvard – is important to her development And restoration of damaged cellsTHE digestionTHE bone healthTHE good brain functionher heart and his skin and manufacturing antibodythe general directive specifies 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 60 kg woman needs about 45 grams of protein per day.
How easily can he get them?
Characteristically, we mention how
- A egg he has 6 grams,
- 160 grams yogurt they have 18 grams,
- 30 grams nuts have some 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,
- A Chicken breastuh, when we cook and he has no skin, he doesI 31 grams per 100 grams,
- 100 grams salmon they have 24.6 grams,
- 100 grams pork -lean, roasted- steak they have 31.6 grams,
- 100 grams calf -lean, roasted- steak they have 31 grams.
It also changes if a person wants to increase muscle mass or if, in general, she works or if he has a strong mental THE physical stress. It also plays a role sexas well as its condition health We.
When we don’t get the amount our body needs to perform all its functions, it is wasted. muscle tissuebecause the body “draws” from there what is lacking in calorie intake.
If you exceed the recommended amount without needing it, it is a question of weight gain or the onset of kidney and liver problems.
One way that many who don’t meet their daily needs through diet is using protein powders, which are often used by those who want to increase muscle mass.
In any case, they are qualified as food supplements. In other words, they supplement or improve our diet. They do not replace. Everything is done in collaboration with a health professional, if we want it to be done well.
What are protein powders?
These are protein powders derived from plants (soya, peas, rice, potatoes or hemp), eggs THE milk. More specifically from casein (a family of milk proteins that contains amino acids, carbohydrates, calcium and phosphorus) or whey protein.
Whey protein (see the liquid derivative of processing cow’s milk, when making yogurt) is known as whey and is the most popular because it contains 9 amino acids. Studies have shown that they have benefits too. Among other things, they provide high-quality protein, potentially lower blood pressure, help treat type 2 diabetes, reduce inflammation, and improve the body’s antioxidant defenses.
In general, powders may contain other ingredients such as additives sugars, artificial fragrances, coagulants, amino acids (see structural elements of proteins), vitamins And metals.
The amount of protein per scoop ranges from 10 to 30 grams. Depending on the type and quality you choose.
If we overdo it, high amounts of sugar can lead to blood sugar spikes and also weight gain.
A research meta-analysis 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 this day, 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 the protein is taken by users (pre or post workout) or which type they choose.
Not all protein powders are the same
A 2022 study found that in a study of 134 products on 130 types of toxins, many protein powders contained heavy metals (lead, arsenic, cadmium and mercury), bisphenol-A (BPA, which is used to make plastics), pesticides or other pollutants with links to cancer and other health problems.
Some toxins were present in significant amounts. For example, a protein powder contained 25 times the allowed limit of BPA.
It was pointed out that not all powders contain high levels of toxins.
You can be informed in detail by visiting the employment link.
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