How much protein per day?

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A large number of people do not calc ityvayut your daily requirement of protein intake. The main reasons why this happens: laziness and ignorance. But if a person begins to engage in sports, he just need to be sure to understand how such a question: How much protein per day?

 

It definitely need to know homo mu protein means a lot of things for our body. First of all it is the most important material for muscle growth. In addition to proteins related to a lot of different functions: metabolism, the immune system, protection functions, etc.

How much protein you need to eat per day?

You probably already had heard and that a person needs to consume 2g of protein per 1kg of body weight. A professional athletes need to increase the amount of protein intake to 3 – 5g * 1 kg of body weight. This is because often write different sports magazines that people have started to believe in it unconditionally. Here, for example, modern medicine considers that the rate of protein intake should be: 65 – 130g per day. So who to believe?

In fact, the daily protein requirements for each person individually. It depends on many factors: the level of activity, sex, age, etc. Who then can suffice and 65g of protein per day, and who is 130g and is small.
  

How to calculate the daily rate of protein intake per day?

For men:

For normal function ionirovaniya male body enough protein 1g * 1 kg of body weight. 1g of protein – it is provided, if you all day will do nothing (that is, it is the rate of protein to maintain vital body functions). If you are doing physical or mental work, the amount of protein is increased up to about 1.3 – 1.5 g * 1 kg of body weight. Also, if you all this still lead a healthy lifestyle and do at least some small exercise to maintain a good body, you need protein to grow even higher, up to 1.6 – 1.8g per 1kg of body weight. Now imagine that you are an athlete (eg a bodybuilder), now it’s your need for protein is much higher than the average person. You need protein for the maintenance of vital body functions, and to build muscle. Now, your rate of protein is 2 – 2.4g * 1 kg of body weight.

For women:

For the normal functioning IAOD female body enough 0.7 – 0.8g of protein * 1 kg of body weight. Protein 0.7g – is to maintain vital body functions. If you are doing physical or mental work, the amount of protein is increased to 1 – 1.3g * 1 kg of body weight. For pregnant women, the amount of protein should be increased to about 1.5g * 1kg weight, and for nursing mothers, up to 1.8g * 1 kg of body weight. As if a girl goes in for sports, in order to maintain athletic build it will need 1.5 – 1.6g of protein * 1 kg of body weight.

All these figures – is the average static values, as it were, is the point from which to draw on. Just learn to listen to your body, and it will tell you how much you need to eat protein per day.

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