What is the best amount of protein to consume in a day?

There is no need to worry too much about the most appropriate amount of protein intake for a day, because you can't count all the protein you eat, so just eat a balanced diet, eat an egg in the morning, and then drink some milk and eat some meat, which can almost supplement a person's protein intake for a day.

Everyone's life situation, metabolic type, and goals are different, and what is needed is to define a standard according to each person's needs and goals.

Nutritionists say that protein supplementation depends on two aspects:

One is age, young people 1 2 eggs a day, older people 3 4 eggs a week, and it is best to eat only half an egg yolk;

The second is the amount of exercise, which is generally considered to be a gram of protein per kilogram of body weight per day for healthy adults. 18 45-year-old male, engaged in very light physical labor, daily protein supply of 70 grams; For extremely heavy physical labor, 110 grams are required.

Excess protein can not be absorbed and utilized by the human body, on the contrary, it will increase the burden on the liver, kidneys and other organs, and a long-term high-protein diet will also lead to abnormal liver and kidney function, and the appearance of "protein poisoning syndrome", which is manifested as abdominal distention, dizziness, weakness of limbs and other symptoms.

Multiply by body weight. The result is your recommended daily protein intake.

For a person who weighs kilograms, multiplying the orange code gives 87, which means that the optimal daily amount of protein is 87 grams. The crux of the matter is how to decide between the values. If you are in good health and you don't have too much stress in your life, you should choose a lower number such as:

But if there is a lot of pressure, you should choose a high value. Pregnant women or people who engage in extreme physical activity, as well as patients recovering from illness, should also choose high values to calculate daily protein intake.

Introduction:

Protein is the building block of the body. There are about 20 amino acids in protein that help protein build muscles, organs, hair, nails, and blood. Protein is the other most important substance in the body besides water.

Therefore, it is important to follow the recommended intake for protein supplementation.

Of the more than 20 amino acids that make up proteins, 8 are not naturally synthesized by the body and therefore need to be obtained from food or nutritional supplements, and these amino acids are also known as essential amino acids. This means that when the body lacks these amino acids, it will not be able to build muscles and repair the body properly.

Protein is a good thing.

But eating too much or too little can have an impact on your health. So, how exactly should you eat protein?

Let's look at a set of formulas.

The recommended daily intake of protein for adults is, i.e., body weight multiplied by;

The recommended daily intake of protein for older adults is, i.e., body weight multiplied by.

And how do you know which high-protein foods to eat and how much protein is in them?

Milk. The protein content is about, and the protein content varies slightly from one milk brand to another.

Recommended: 300g daily intake of milk and dairy products

Egg. The protein content is about 12%, the protein of the egg is easy to absorb, the utilization rate is 98%, it is a good protein**, and the weight of a normal-sized egg is about 50g.

Recommended: 40-50g daily intake of eggs

Whiting. The protein content is higher, about 20%, shrimp.

The protein content is about and contains a lot of vitamin B12, zinc, iodine and selenium.

Recommendation: Daily intake of fish and shrimp is 40-75g

Beef. With a protein content of about 26%, animal protein contains more amino acids needed by the human body and is easier to absorb than plant protein.

Recommendation: 40-75g daily intake of poultry meat

Soybean. The protein content is higher, twice that of pork and twice that of eggs.

Recommended: Less than 25-30g per day for soybeans and nuts