I think everyone knows that protein is essential, but in my lectures and courses I've also been asked questions like, "Won't protein make me bold?" or "Will eating too much protein make my muscles big?" Although most people know that eating enough protein is necessary, only a small minority know how much is "enough" and how important it is to know.
What is protein?
Protein is the raw material of most structures in the body, "protein" is the name used to refer to the aggregation of amino acid groups. Every cell in your body needs protein.
Fun fact: Over 98% of the cells in your body are regenerated every year.
The amount that the body needs per day.
Protein has a higher Thermic effect of feeding (TEF) than both carbohodrets and fats. This means that if you're on a diet that's high in protein. Your body's energy metabolism (which includes fat) will also be higher.
Having a more concise figure.
Eating the right amount of protein will help us maintain a more toned figure. This gives us the firm, toned, and strong figure that most everyone wants (but not thick or swollen!), and also improves the energy metabolism rate. This reduces fat deposits and helps maintain that toned figure.
It helps to get a lot of paws and better concentration.
Amino acids are the raw materials of chemicals that neurons use to communicate, such as epinephrine, nor-epinephrine and dopamine. We often feel physical exhaustion and brain fatigue.
Structure and bone health
Proteins give structure to bone and fibrosis tissue. Taking enough protein helps build a healthy bone structure.
How much protein do we need?
The widely recommended Recommended Daily Allowance (RDA) was obtained by measuring the amount of protein ingested and compared with the amount of protein excreted in the underactive group of people, which was approximately 0.8 grams per 1 kg of body weight.
What the Recommended Daily Protein Intake (RDA) values forget to take into account
The daily protein intake is the amount "needed" for standard health (or survival), but the amount of protein needed per day to stay as healthy as possible can vary widely.
In 1975, Gontzea et al published a study that stated that 1.5 grams of protein per 1 kg of body weight per day was insufficient if exercised, and other studies reported that cyclists, Tour der France, can maintain a positive amount of nitrogen in their bodies only if they consume 1.8 grams of protein per day per 1 kg of body weight per day.
IT IS REPORTED THAT THE AMOUNT OF PROTEIN IS UP TO 3 GRAMS PER 1 KG OF BODY WEIGHT PER DAY (UP TO 3 TIMES MORE THAN THE RDA). IT IMPROVES MUSCLE MASS, REDUCES FAT CONTENT, AND INCREASES PERFORMANCE IN VARIOUS ACTIVITIES.
Most people can stay healthy. If you can eat the same amount of protein as your daily recommended amount, and maybe eat more if you have the chance, but the overall amount is less important than eating quality protein consistently.
In short, eat quality protein every meal.
Foods high in proteases
- Beans with sprouted saplings, chick peas or chick peas or mung beans.
- Nuts or seeds (e.g. almont, Brazil nuts, pumpkin seeds)
- Tempeh or fermented beans
- 1 cup (25g) clean protein provides 22 grams of high-quality protein.