There are so many questions being asked in this regard, like how much protein is really recommended to consume daily?
Is there an ideal number that suits everyone?
Is consuming too much or too little protein harmful?
Here we will try to give answers to all the questions and even expand a little where necessary.
Let's start with the fundamental question, perhaps the most important of all: How is the protein beneficial to us?
It is not for nothing that protein is considered the most essential food for our body - in fact, without protein there can be no life.
The protein helps build all the tissues in the body, from hair, skin and nails, to muscles and tendons to hormones and blood.
Therefore, protein intake is essential for every person, and not just for people who exercise regularly.
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As is well known, people who exercise need a higher amount of protein.
This is due in part to the fact that exercise, beneficial as it may be, can cause damage and injury.
The process of recovery from the same damage involves the utilization of the protein we put into the diet: in short, the tissue recovery after activity is done through building processes and regeneration of the muscles and tissues that were involved in the "protein synthesis" training.
Studies have found that proteins are critical for tissue recovery after a workout because they accelerate the process of turning the amino acids that make up the protein into muscle tissue.
From the above it appears that consuming an adequate daily amount of protein will help your body recover faster (up to a certain limit of course).
What is the recommended amount of protein for daily consumption?
The Ministry of Health's recommendation for the desired amount of protein for a healthy person who does not exercise is 0.8 grams of protein per kilogram of body weight. Thus, for example, the Ministry of Health's recommendation for a healthy person weighing 75 kilograms would be to consume 60 grams of protein daily.
In contrast, for a healthy person who engages in physical activity, many studies show that it is recommended to consume between 1.6 and 2.2 grams of protein for every kilogram of body weight.
The higher the intensity and frequency of physical activity a person engages in, the higher the recommended amount of protein for daily consumption.
That is, the recommendation for a person who weighs 75 pounds and performs three workouts a week that includes strength training in the gym and brisk walking, would be to consume 120 grams of protein daily (75 pounds multiplied by 1.6 grams of protein).
Assuming that the same person performs five weekly workouts at extremely high intensity, lasting an hour to an hour and a half, we will double his body weight by the high coefficient of 2.2.
Thus, the recommendation for that person would be to consume 165 grams of protein daily.
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The different types of proteins
In addition to the above, it is worth noting that in nature there is a wide variety of proteins, each of which differs in the composition of the amino acids in which it grazes. Since each amino acid composition has a different role, a recommendation for an ideal diet would be to consume protein from as wide a range of sources as possible, rather than settling for protein from a single source. In this way, our body will have as rich an amino acid profile composition as possible that provides an ideal response and absorption. Here are the most common types of protein:
Whey protein: Whey protein is a natural protein that makes up 20 percent of the total protein available in cow's milk. This protein is soluble in water, so its absorption in the body is extremely fast. In addition, whey protein is extremely easy to digest, so it is used as a dietary supplement for people who have undergone bariatric surgery, for babies, the elderly and people suffering from various digestive problems. The main advantage of whey protein lies in the fact that the amino acid profile that characterizes it is considered to be most suitable for skeletal muscle. Whey protein contains a particularly high concentration of short-chain branched chain amino acids (BCAAs). These acids are directly oxidized in the skeletal muscles, thus helping to exercise as well as synthesize new proteins in the muscles. In addition, whey protein contains essential peptides and high growth factors, and it serves as a fuel for the immune system and even accelerates its activity.
Casein: The casein protein is also produced from cow's milk, and makes up 80 percent of all the proteins available in it.
Unlike whey protein, casein protein is slowly absorbed in the digestive tract, in a process that lasts six to seven hours.
Due to this feature, casein protein is considered to be the most effective anti-catabolic protein.
Simply put, casein protein protects muscles from breaking down and will be perfect for eating even before bed.
Albumin (egg protein): Albumin protein was once considered the most effective protein for the human body, before whey protein took its debut from it.
Similar to whey protein, albumin protein is water-soluble, but to a lesser extent.
The digestion time of the albumin protein ranges from forty minutes to an hour.
Due to the balanced amino acid profile, which contains all eight essential amino acids for the body, the albumin protein is considered to be particularly effective in building and maintaining muscle.
From one egg you can get about 7-8 grams of protein depending on its size.
Soy: Soy is used as one of the most effective protein sources for people who avoid consuming animal products.
Soy protein is linked to weight loss and blood cholesterol levels.
Although the anabolic value of soy protein is lower than that of whey protein, its anti-catabolic value is higher.
Where can I get protein?
In many cases it is difficult to reach the recommended protein threshold for daily consumption, and therefore, the use of dietary supplements such as protein powder or yogurt enriched with protein can be an excellent solution to that basic nutritional requirement.
For example, one whole egg as stated, will provide us with 7-8 grams of protein;
The egg white (white) will provide us with about 3.5 grams of protein;
A cup of cottage cheese will provide about 25 grams of protein;
An average can of tuna will provide us with about 26 grams of protein;
100 grams of chicken breast, turkey or red meat will provide us with 25-32 grams of protein;
A serving spoon of protein powder will provide us with 20-30 grams of protein, depending on the brand and product;
An average protein yogurt will provide us with around 20 grams of protein;
100 grams of tofu or soy will provide us with 20-25 grams of protein;
100 grams of seitan will provide us with about 20 grams of protein;
100 grams of legumes will provide us with 15-20 grams of protein;
One spirulina capsule will provide us with 2-3 grams of protein, similar to the amount of protein that will provide us with a tablespoon of raw tehini.
How to divide protein intake throughout the day?
Another recommendation for accelerating recovery and the body's defense and building processes, would be to try to disperse the various protein intake into a number of small meals throughout the day (four to six servings), as this way the absorption, breakdown and building processes of the proteins would be ideally done.
The first portion of protein a day is recommended to be consumed as part of breakfast, which is designed to break the prolonged night fast.
The last protein serving, we recommend consuming as part of a light meal before bed.
This is due to the fact that during sleep the body recovers in the best way.
Quality protein will provide the building materials needed for this recovery.
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Is it possible to consume too much protein?
And what about safety?
Studies now show that a healthy person who does not suffer from medical limitations may consume as much as 3.1 grams of protein per kilogram of body weight.
At the same time, it should be noted that most of us do not need such large amounts of protein at all.
However, when it comes to people suffering from various diseases and in particular kidney and liver diseases, it is always advisable to consult a attending physician or clinical dietitian who will help you build a menu that suits your medical limitations.
What is stated in this article does not constitute medical and / or nutritional advice or a substitute for such advice, and its entire purpose is to provide information for the purpose of expanding the reader's personal knowledge.
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