Consuming the ideal amount of protein per day isn’t always easy for everyone. Then write some tips that can help you!
As much as exercise is very important in achieving your fitness goals, maintaining a good diet is the secret that will help you get there – and that, of course, includes consuming ideal amount of protein per day.
Found in animal and vegetable sourcesTHE protein It is an essential macronutrient for building strength and muscle, which not only helps maintain the body’s muscle mass, but also contributes to the smooth functioning of the metabolism.
It is worth mentioning that, for people following a vegetarian or vegan diet, it can be a little more difficult to get enough protein each day, as most of the nutrients come from animal sources. However, this does not mean that it is an impossible undertaking, but that it requires a little more attention when assembling a dish.
Additionally, there are a number of protein supplements that are a great option, not to mention the options seem to be endless. There are, for example, plant-based whey protein or whey, casein, in bars, gels, gummies… So where to start?
What is the ideal amount of protein?
Second nutritionist Natalia Barrosof São Paulo, the ideal amount of protein varies from person to person due to a number of factors such as body weight, state of health and energy balance, for example.
Furthermore, the amount of physical activity carried out also affects the indication, since everyone’s needs vary based on daily expenses and physical preparation.
In general, the professional states that the recommendation for an adult is usually, on average, 100 grams per day.
“The minimum protein recommendation for the body’s vital functions is 0.8 to 1 gram per kilogram of the person, per day. However, for physically active individuals, the indication ranges from 1.2 to 2.2 grams per kilogram per day,” Natalia points out.
“So, to arrive at a number, simply multiply your weight by the reference values above. Don’t forget that the higher amounts are for athletes only! The other values are for active people who exercise moderately,” she explains.
However, it is important to remember that it is always better to turn to a professional, who will be able to assess each person’s profile and needs individually.
With that said, let’s move on to tips for consuming the ideal amount of protein per day!
Plan your protein intake
According to the professional, the recommended protein intake per meal is 20 to 40 grams.
“Larger amounts may not be used by the body and still generate a ‘full muscle effect’, which is the muscle’s maximum ability to capture amino acids after a protein meal,” Natália points out.
“The ideal, therefore, is to divide and include protein sources in all meals. They can be of animal origin, such as lean meats, chicken, fish, seafood, eggs, milk and derivatives, or of vegetable origin, such as beans , peas, lentils, chickpeas, tofu, quinoa and seeds,” he adds.
If you don’t have time, use the protein bar
If you’ve been too busy to prepare your own meals and have noticed that you won’t be able to consume the amount of protein you need that day, bet on a protein bar.
While it’s no substitute for a good plate of food, this option can help you meet your nutritional needs.
“Pay attention to the ingredients and the nutritional table of the bars, as some may contain higher amounts of carbohydrates and fats instead of proteins. Also, avoid those that contain artificial sweeteners in their composition,” guides the professional.
Here you can see how to choose the best type, according to the nutritionist’s advice.
Prepare recipes at home
How about a day when you have a little more time to try new recipes at home? To do this, just add protein powder into recipes and prepare a homemade snack or dessert.
See a recipe suggestion for protein cookies below:
ingredients
- 50 grams of chocolate whey protein
½ cup peanut butter + more for garnish
2 tablespoons of skimmed milk
1 pinch of cinnamon
1/4 teaspoon vanilla extract
Method of preparation
1. In a bowl, mix the peanut butter, whey protein, milk, cinnamon and vanilla. Mix well until you get a dough.
2. Put a spoonful of the mixture between your hands and form a ball. Repeat until all of the mixture is used.
3. Arrange the balls evenly spaced on the baking sheet and, using your finger, press down lightly on the center of each one to flatten them a bit, creating a small hole in the centre.
4. Add a small amount of peanut butter into each hole. Avoid for too long, so you don’t run along the sides.
5. Place the mold in the refrigerator for at least one hour.
6. Once ready, keep them in a container and keep them in the fridge until it’s time to eat them.
Extra tips for consuming the ideal amount of protein
- “For breakfast and as a snack it is interesting to include eggs, protein spreads, protein pastes from legumes, milk and derivatives or, again, whey or vegetable proteins when it is impossible to consume food. As for the main meals , choose to include animal meat or plant proteins,” advises Natália.
- Using whey protein is a great option for busy days due to its convenience. It can be eaten with water or milk alone, added to recipes such as smoothies, pancakes and porridge, or even be eaten with fruit and yogurt.
- For vegetarians or vegans there is the option to use vegetable protein extract or vegetable protein drink, especially rice, lentils, soy and peas.
- “Remember: protein supplements can be excellent allies due to their practicality, but they are no better than food. Have a varied and diversified diet!” concludes Natália.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
