It is the substance identified in all cell types
In short, proteins are made up of large molecules formed by joining different amino acids, composed of carbon, hydrogen, oxygen and nitrogen molecules. This substance plays an important role in our metabolism and is also the “partner” of those who want to lose weight.
What is the daily or weekly protein intake that helps with weight loss?
“In general, for an adult individual, the recommended protein intake is around 20-30g of protein every three to four hours. This is because our body has a maximum absorption capacity per meal and therefore it is not interesting to consume too many proteins without distributing it correctly”, Liti doctor Dr. Beatrice Tebaldi.
The recommendation is different for the elderly audience. Beatriz cites the difficulty for people 60 and older as justification for upping the protein. It should be remembered that the elderly are prone to sarcopenia, an aging process in which muscle mass is lost.
“In the elderly, because there is a greater difficulty in metabolizing this nutrient. For example: a dose of whey protein 1h30 before bedtime can help in protein synthesis during sleep,” reported Beatriz.
Reflections
Even so, the doctor stressed in contact with the report that daily or weekly protein consumption for weight loss varies according to age, biological sex, weight, height, level of physical activity and other individual factors. At the same time, there are studies stating that adequately distributed protein in everyday life affects the quality of weight loss.
“I make it clear that these are recommendations for healthy individuals and always indicate follow-up with a doctor and nutritionist so that the quantities are individualized,” Tebaldi cautioned.
The “alert”, in fact, is related to protein sources with associated saturated fats and refined carbohydrates. This aid applies to both animal and plant proteins.
“Examples: Fatty meats and processed protein products that are high in fat and sugar, such as some protein bars. Some plant-based protein sources, such as nuts, seeds, edamame, and avocados are also high in unsaturated fat and depend on how your body reacts to these fats may not be attractive to consume during weight loss, other than adding more calories at that time. That’s why it’s important to find out which food works best for your metabolism,” highlighted the doctor.
The impact of protein on menopause
There is an “ambiguity” in the latter menstrual cycle, which generally occurs between 45 and 55 years of age. Essential for the maintenance of muscle and bone mass, protein also negatively affects phase due to hormonal changes. Therefore, in menopause, the ideal is a daily protein intake of at least 1-1.2 g per kilogram of body weight.
“It is worth remembering that each case is unique, i.e. protein intake must be assessed individually by a qualified professional, taking into account health status, lifestyle, physical activity practice and other factors. It is important to underline that protein intake must be balanced with that of other nutrients in a complete meal plan to maintain women’s metabolic health at all stages of life,” said the professional.
How to reconcile daily protein consumption with a supplement?
“If you want to combine and mix it into your day, the supplement can replace protein in an in-between meal. For example: the afternoon snack or the protein you consume before training. It is important to remember that protein supplements go always used accompanied by medical and nutritional indications”, concluded Dr. Beatrice Tebaldi.
Data
The survey commissioned by the ABPA (Brazilian Association of Animal Proteins) to the CEAP (Market Research and Consulting Center) indicated that the consumption of animal proteins is found in 98% of households. Egg is the most consumed, followed by chicken and pork. Survey released in 2021.
The Kantar group claimed through its study that 36 million Brazilians ingested plant proteins in the year 2021. This denotes the recurring quest of most people for well-being and concern for the planet.
Source: Terra
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