How many proteins do you really need?

The protein is everywhere these days. Crêpes and pasta with bars and shakes, more and more foods are embarking on the action.

But with so much options so easily available, you could be confused about the amount of protein you need. Whether you are looking to add muscle, lose weight or stay healthy, your protein needs can vary.

Bernadette Grogan and Maddie McManus, Dietitians of OSF Healthcare, break down the amount of protein you need to achieve your goals and what sources will keep you the most satisfied.

Why is protein important?

Protein plays a crucial role in almost all aspects of your health. When you exercise, your muscles decompose and need repair. Proteins help rebuild muscles and repair tissue after exercise.

Proteins also help regulate hormonal production, which maintains your metabolism. Amino acids help build proteins in your body and support your muscles, as well as to fight against germs and increase your immune system. Whatever your level of activity, proteins help your body stay strong, resilient and under tension.

How many proteins do you need?

Regarding proteins, a single size is not suitable for everyone. Your daily protein intake must be based on your age, activity level and weight.

In general, if you are looking to maintain your current health:

• Less active adults: 0.36 grams per body weight book
• Active adults: 0.54 grams per body weight
• Athletes: 0.68 grams per body weight book

You can easily calculate the amount of protein you need for your specific body type by completing your MyPlate plan.

How many proteins do you need to develop muscles?

If you hope to develop muscles, protein is your new best friend. To see muscle gains, you will need 0.54-0.68 grams of protein per body of body weight.

But it’s not just about how much you consume – it’s also when.

“Your muscles are like small hungry sponges after a training session,” explains Bernadette. “Stronging them with proteins within two hours of exercise is crucial for recovery and growth.”

But do not stop there – the spread of protein intake throughout the day keeps your body in muscle construction mode, guaranteeing a regular supply of amino acids.

How many proteins do you need to lose weight?

For many, proteins could be one of the many tools to help you lose weight. It can help you lose fat while keeping you full and satisfied. It also helps prevent muscle loss, which can be a risk when you cut calories.

For weight loss, a daily objective of 0.54 gram of protein per body of body weight is a good starting point, although it will vary between individuals.

“Proteins can help you feel more complete, which helps limit the desires that can lead to overeating,” explains Maddie. “In addition, a regime rich in protein can stimulate your metabolism, which facilitates fat burns.”

Protein -rich foods to add to your diet

When you get proteins from various sources, your body gets a wider range of nutrients to keep you healthy.

• Meat: Options such as lean chicken, turkey and beef can help you feel full.
• Fish: Salmon and tuna contain amino acids that support muscle growth and stimulate metabolism.
• Eggs: An excellent source of protein with the nine essential amino acids.
• Milkman: Greek yogurt and cottage cheese are an excellent protein snack
• Plant -based: Beans, chickpeas, lenses, tofu and edamame are all options full of protein that also provides fibers. Many of these ingredients can also be found in protein pasta.
• Nuts and seeds: Awards, almonds, nuts, sesame seeds and sunflower seeds, as well as foods made from them like peanut butter, are full of healthy fats and protein.

Incorporating a mixture of these protein-rich foods in your diet helps feed your body with the variety it needs to support muscle growth, metabolism and general well-being.

Protein supplements

If you are looking to increase your protein intake, there are many easy and practical options that can register directly into your daily routine.

Protein powder

Protein powder is often the essential supplement for those who need to increase proteins on the go. The best protein powders contain 20 to 30 grams of protein per portion and limited added sugars.

There are a variety of options, including:

• Lactoserum protein: Ideal for those who try to develop muscles, whey is made from cow’s milk and contains all essential amino acids to support muscle recovery and growth.
• Plant protein: This option offers a complete protein profile without dairy products. These options are generally lower in calories, while keeping you full.

“Protein powder is very practical and can be easily mixed in a fruit-based high-training Shake,” explains Bernadette. “You can also cook with protein powder and add it to the muffins or make protein pancakes.”

Protein bars

The protein bars are another fast and traveling protein option that is portable and easy to pack. Most options offer a mixture of protein, carbohydrates and healthy fats, giving you the fuel you need without preparing a full high protein meal.

Whether your goal is to add muscle or lose weight, look for protein bars with 10 to 20 grams of protein. It is also preferable to choose a bar with less than 10 grams of sugar.

“The protein bars should be considered as a protein -rich snack option because they generally do not provide enough nutrients to replace a whole meal,” explains Maddie.