In fact, how much protein do you need per day?
What do you want?
Option 1: If you train and want to gain muscle…
..you need to eat at least 2.2 grams of protein per kilogram of active weight.
The more the better.
Your active weight is your weight without fat. If you are 100 kg. with 30% subcutaneous fat, consider protein 70 kg.
That is, you should be taking around 140-150 grams of protein per day. I would insure myself with 20 – 30 gr. On top – 180 gr.
Protein is the backbone of the diet, it:
• Repairs and builds new muscle cells;
• Builds tissues in the body;
• Builds red blood cells;
• Builds hair, nails, etc. etc.;
It is always better to eat more protein than less
It is not a priority for the body to target muscle building protein.
The first is the replacement of dead organ / tissue cells, the creation of red / white blood cells, etc.
For the muscles, whatever remains.
So your protein should be in excess. Even on a training day, it is best to eat 40-50 grams of protein on top.
Option 2: If you don’t train …
Then .8 – 1 g per kilogram are sufficient.
However, I recommend that you eat more. More protein in the belly, less space for junk food.
If you are on a high protein diet you will notice that you have more energy. Focus. Power.
This is because protein goes hand in hand with fat.
The fats are:
• The best source of energy – 1 g fat = 9 calories;
• Participate in the synthesis and regulation of hormones in the body;
• Satisfy – eat less, get in a calorie deficit and lose weight;
In fact, I got the fat out of my stomach by eating more of them.
So let’s talk more in another post.
Let’s start with top protein-rich foods …
High protein foods from animals
1. Whole eggs
Don’t even consider throwing the yolk.
The most useful in the egg – cholesterol, fats and vitamins, are in it.
Don’t look for “superfoods” from any forest in the Amazon. Go to the store and get your eggs.
On average, you have 7-8 grams of high quality protein in one egg.
Egg protein is almost 100% absorbed. There is no better than him. I think eggs should be the backbone of your diet if you want to gain or lose weight.
Some constantly whine and “warn” me about how dangerous and how bad their cholesterol is. For years I’ve been eating 10-15 eggs a day.
Cholesterol (and my overall health) is perfect.
Nutritional value of eggs (per 100 g)
Calories (kcal) 155
Total fat 11 g
Saturated fat 3.3 g
Polyunsaturated fat 1.4 g
Monounsaturated fat 4.1 g
Cholesterol 373 mg
Sodium 124 mg
Potassium 126 mg
Total carbohydrates 1.1 g
Ballast Substances 0 g
Sugar 1.1 g
Protein 13 g
Vitamin A 520 IU Vitamin C 0 mg
Calcium 50 mg Iron 1.2 mg
Vitamin D 87 IU Vitamin B6 0.1 mg
Vitamin B12 1.1 µg Magnesium 10 mg
3. Chicken meat
High protein foods from fish (marine)
5. Mackerel and others.
High protein foods from dairy products
Milk is 5 in 100 premium protein. It is drunk so you can take plenty. In one liter you have an average of 50-55 grams of protein. These are up to 3-4 glasses.
If you have no appetite, milk is for you. Get it from eco-friendly farms with as few chemicals as possible. Supermarket milk has nothing to do with real milk. I once compared the taste of a famous brand from a milk shop from a nearby village.
Nothing in common.
I drank 2 glasses of milk from the village. I felt like I could weigh 500 kg. rod. Incredible burst of energy. That one in my supermarket was like white water.
He goes around some farms or something, where they don’t pump animals with different junk and buy nice milk. Don’t be afraid of contagion and disease. If you digest it, all the bacteria die.
Here, cows do not pound them with hormones and are treated properly. That’s why I rarely cook milk. I love it harshly. However, if you live in the US, England, or as the West calls it, you don’t experiment. It is mandatory.
High protein foods from nuts
High protein foods from plants
Yoghurt peanut shake
Maybe with other protein-rich nuts. My recipe is 150-200 grams of peanuts and one cup of yogurt goes into the shaker. You click the button 5-6 times and you are ready. It goes with a blender.
Your peanut is 29 grams of protein per 100 grams of coffee yogurt – 10-15 grams of roughly 40 grams. If you want you can add a dose (25-30 grams) of protein isolate.
Adding a dose of protein also adds some water. It becomes more liquid shake and easier to drink.
The neck is perfect before training. You have:
• 30-40 g protein;
• 30-40 g fat;
• 25-30 grams of slowly digestible carbohydrates;
Gives you pre-workout energy without getting heavy on your stomach.
I do not want to sound like your mother, but if you do not chew well, bits of inanimate food pile up in your stomach and it becomes difficult.
The brain feels that the abdomen is full. It says enough and your appetite dies. When you chew well, the food becomes fine – you eat more and more easily.