In general, it is enough to consume 8 grams of protein per day for every 10 kilograms of weight. This means that the body of a person weighing 50 kg needs 40 grams of protein per day; However, nutrition experts acknowledge that some people could benefit from more protein. The best sources of protein include chicken, fish, eggs, soybeans, beans, lentils, nuts, seeds, rice, etc.
According to informantsIf you can provide the protein your body needs in a combined way, you have benefited your body more; For example, to get 50 grams of complex protein, you can eat 21 grams of chicken, 2 eggs, 2 tablespoons of peanut butter, and 8 grams of yogurt in different meals.
According to the Department of Health’s Office of Education and Health Promotion, four groups need more protein, which includes the following people:
BodyBuilding: As an athlete, you may lose more protein from your body during heavy sweating, severe injuries, and repetitive mild injuries such as muscle strains, sprains, and infections, as well as physiological stress. If you use weights to build muscle, you will need more protein. Proteins are responsible for providing from 5 to 15% of the energy needed for such sports. Endurance athletes can use higher amounts of protein, as high as 1.5 to 2 grams per kilogram of body weight.
People who are prone to gaining weight: Consuming large amounts of protein slows down the digestion process, and this would prolong a person’s feeling of fullness and stabilize blood sugar. This process is useful for those who want to lose weight. During a weight loss program, consuming protein also reduces muscle mass loss. Legumes are an excellent source of protein for those who are obese and trying to lose weight. Eating a daily serving of beans or peas, lentils, peas, etc. increases satiety and can be a way to control weight.
People who consume more sugar and fat: Studies have shown that people whose diet consists mostly of bread, pasta and sweet snacks can benefit from more protein and less sugar and simple carbohydrates. The higher consumption of protein plus healthy, complex carbohydrates in these people equates to preventing heart disease, lowering blood pressure, and lowering LDL, or LDL, cholesterol.
middle-aged peopleAfter the age of 50, eating more protein is beneficial and unavoidable to prevent muscle mass loss. Older adults experience a gradual loss of lean muscle mass. Of course, these people are not advised to increase their consumption of red meat, dairy products, eggs, and other products that contain saturated fats, but these people can add more protein to their diet by eating beans, seeds, whole grains, and nuts. and fish. They make their own food
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