Proteins, also known as egg whites, are essential nutrients that play a crucial role in our body. They are the building blocks for tissue, muscles, enzymes and hormones. But how much protein do we actually need, and what should we pay attention to in order to meet our protein needs?
1. Basic Requirements: The average adult needs approximately 0.8 grams of protein per kilogram of body weight per day. This means that a person who weighs 70 kilograms needs about 56 grams of protein per day. These basic needs cover normal body functions and everyday needs.
2. Activity and sport: Protein needs may be higher for people who exercise regularly. Sports activities, especially strength training, cause micro-injuries to muscle fibers that need to be repaired. Athletes can benefit from a protein intake of 1.2 to 2.2 grams per kilogram of body weight, depending on their training level and goals.
3. Special Life Periods: Pregnant women, nursing mothers and older adults may have increased protein needs to meet their body's unique needs. Proteins are important for the growth and development of the baby during pregnancy and breastfeeding.
4. Health goals: People pursuing specific health goals such as weight loss or maintaining muscle while dieting may benefit from a balanced diet with adequate protein. Protein can help minimize muscle loss while losing weight.
5. Quality counts: It is not just the quantity, but also the quality of the proteins consumed that is important. Animal sources such as meat, fish, eggs and dairy products provide high-quality proteins with a full range of essential amino acids. Plant-based proteins from sources such as legumes, nuts and seeds are also valuable, but often require a combination of different foods to obtain all the necessary amino acids.
6. Split protein intake: Spread your protein intake throughout the day to ensure an even supply. This can help optimize muscle protein synthesis and improve satiety.
Conclusion: The protein requirement is individual and depends on various factors. A balanced diet that provides protein from a variety of sources is crucial to getting all the necessary nutrients. It's also important to pay attention to your own body's needs and your lifestyle to meet your specific protein needs. A balanced diet and regular physical activity are key to a healthy lifestyle.
