Make an order for you: how much protein Make an order for you: how much protein should be consumed per dayshould be consumed per day

Consumption of proteins is a necessary condition for maintaining proper functioning and sound health. Whether you are an athlete interested in developing muscle mass or not, you should know once and for all how much protein to consume per day

One of the recurring questions among athletes as to where they are is “how much protein should be consumed per day”. Although this is a fairly simple question, it inevitably involves many and varied variables, which are an outgrowth of each individual.

Despite the complexity of the question, we decided to try and put you in order in the article before you, in order to understand once and for all how much protein should be consumed per day.

Well, you should know that according to the recommendations of the RDA (US Department of Health) the protein intake for the average person ranges from 0.8 to 1 gram of protein per kilogram of body weight. For example, a person who weighs 70 kilograms should eat between 70-56 grams of protein daily.

Furthermore, the recommended daily amount of protein for consumption is also affected by other parameters, such as sex, age, physical condition and more. For example, during periods of growth, recovery from injury or recovery from surgery, the body needs a greater amount of protein, as part of the overall rehabilitation process.

Protein intake is recommended for athletes

When it comes to athletes, the required protein intake is considerably high. The overarching recommendation for exercisers in intense sports is to consume twice as much protein as the RDA’s recommended protein intake, in order to maintain a proper nitrogen balance, allow an increase in muscle mass (a process known as “hypertrophy”), and even help with increased calorie burning. Along with a decrease in the percentage of body fat.

So how much protein should be consumed per day? Whether you are an amateur athlete or a professional, you need a greater amount of protein, given the muscle damage that occurs during increased exertion over time and at high intensity. Usually, you will need 1.5-1 grams of protein per kilogram of body weight for the trainees between 3-2 per day, and even 2-1.5 grams of protein per kilogram of body weight for the trainees between 6-3 hours per day (usually these are competitive athletes at the level High).

This is the place to clarify that protein intake higher than the recommended number, does not contribute to a further increase in muscle mass. Such increased consumption also includes a taste for the defect, in light of the fact that it usually involves a positive caloric balance and weight gain. In addition, it is important that protein intake is not limited to reaching the daily amount of protein. Quality protein should be consumed through a variety of animal and plant foods, in a correct and balanced way, which will be spread between the various meals in the daily menu.

In the protein counting process, it is recommended to rely solely on whole proteins (such as: meat, chicken, dairy products, fish or protein powders) and on the other hand ignore protein that comes from incomplete sources (such as: rice, oats, bread and other grains).