Proteins are responsible for many more processes in the body than just building muscle mass, as many people think. This macronutrient is a part of every cell in the body and helps carry out a number of life processes and many daily functions important to being he althy.
The body needs a minimum of 0.8 grams of protein per kilogram of body weight per day. If you weigh, for example, 75 kilograms, you will need about 54 grams of protein per day. According to a study conducted on over 12,000 adults, cited by livestrong.com, getting enough protein per day helps to maintain physical he alth and normal daily functions, including walking, which is considered a basic and mandatory movement of the body during the day.
The study also revealed that not getting enough protein was associated with poorer diet quality and he alth status.
The vital macronutrient in nutrition is really necessary, and in order to get the necessary benefits from it, we must protect ourselves from one of the most common mistakes with its intake. Who are they?
You are not getting enough quality protein
Plant-based diets are increasingly popular. Meat is demonized and all sorts of dangerous diseases are attributed to it. Therefore, more and more adults suffer from a deficiency of important proteins necessary for he alth.
What should be eliminated from the diet, according to Harvard He alth Publishing, is processed meat, as well as red meat in large quantities. He althy choices are white meats, lean meats, whole grains, legumes, nuts and seeds. In addition to quality protein, they are also a supplier of important amino acids, fiber, vitamins, minerals and antioxidants.
It is important to note that plant sources of protein have a smaller amount of amino acids than meat sources, but with an appropriate combination of plant foods, the body can still be supplied with all the necessary amino acids and proteins for daily needs. This is according to a 2017 study published in the Journal of Geriatric Cardiology.
You don't start the day with protein
Many people mistakenly think that breakfast is too saturated with carbohydrates and therefore prefer to skip it. Specialists and nutritionists are unanimous that breakfast is the most important meal of the day and certainly should not be missed, even on the contrary. It should be emphasized the most, as it is good to eat foods rich in proteins and he althy fats in the morning. They are needed to carry out all important functions in the body during the day and also contribute to weight and blood sugar control.
A he althy breakfast should contain he althy proteins that control appetite and satiety.
Eat a lot of protein at once
A large steak accompanied by a protein shake for lunch is not a good menu choice at all. This will not lead to the desired effect of gaining muscle mass, and may also have a negative effect on digestion.
According to studies, the body can absorb about 20 to 30 grams of protein per kilogram of body weight, no more. It is unnecessary to burden your body with huge doses of protein, the excess of which will be broken down into glucose or triglycerides for energy storage in the muscles.