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Protein is the building block of each of our cells and makes up about 20% of our total mass. When we think about diet in the context of building fitness and increased physical activity, we instinctively lean towards meals rich in protein. And rightly so! When we train, the proteins that make up our muscles are damaged and we need proteins to rebuild (and expand) them. The basic question: how much? The most common answer: it depends
How Much Protein Should You Eat Per Day? Moderate Protein Needs
According to the World Health Organization, the sufficient daily dose of protein for an adult is 0.83 grams per kilogram of body weight. The Polish Food and Nutrition Institute, on the other hand, gives a value of 0.9 grams. An amount similar to the above covers the daily requirement for those whose physical activity is limited to daily tasks related to functioning at work and at home.
If you are not making any effort to improve your form and sculpt, and you are not boosting your metabolism with even a small amount of training, this dose is probably more than enough for you. You will get the right amount of protein with regular meals, in which 10 to 35% of calories should be animal or plant protein. Eggs, lean meat, cheese or fish will work great. In a plant-based diet, quinoa and soy are the most popular here.
For those who want to be sure that they will not run out of protein in their diet, but at the same time suffer from constant lack of time, a good solution is to invest in a protein supplement . A shake with an admixture of a preparation that contains a complete set of the most important amino acids will perfectly complement our, often random diet. Important note: no dietary supplement will replace healthy eating every day! It is only about a clever supplement when we realize that we do not control a full, balanced diet every day.
Increased protein requirements for physically active people
Protein demand increases with increased commitment to figure and form. If you start moving regularly, you burn more than the average person. You need to increase your calorie intake accordingly, including the amount of protein you consume. If you run, pedal intensively or swim, you need about 1.2 - 1.4 grams of protein per kilogram of body weight. Thanks to the proteins you take, you will feel a gradual increase in efficiency and speed.
To provide yourself with the right amount of protein, it is worth relying on specialist supplements. A heavy stomach is not conducive to training, and when movement becomes more and more important to you, you need to replenish your reserves. Our body cannot store proteins "for later". When we provide ourselves with a solid injection of carbohydrates, any excess not used for activity will be transformed into fat tissue. The body will reach for these reserves when needed. In the case of protein deficiencies, our own muscles are the reserve, and we certainly do not care about such use of muscle mass!
Let's move on to strength sports. If you focus on sculpting in your training and dream of developing beautiful muscles, your protein requirement is even higher. It is assumed that the daily minimum dose in such a case is 1.6 to even 3 grams of protein per kilogram of body weight. It's quite simple: your muscles are water and protein. So you need much more of both than everyone around you. You need water, among other things, to cleanse your kidneys, which - with a diet rich in protein - are quite burdened. Protein supplements based on high-quality raw materials are the easiest way to provide yourself with an increased amount of protein in your diet. No wonder it is one of the most popular supplements taken by those fighting for sculpture around the world.
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