Should I eat 40 proteins a day
How much protein can you eat every day?
Table of Contents
- Why do we need protein?
- General recommendations and individual daily protein requirement
- Daily protein requirement when losing weight
- Daily protein requirement for muscle building
- Recommended sources of protein
- Is Too Much Protein Harmful?
- Knowledge to take away!
Why do we need protein?
Egg whites are essential to human life. They are called as Structural proteins important building materials of the body and are used to build up all tissues, such as the skin, organs, muscles and tendons. In addition to their structural function, proteins also have a regulating function. They are responsible for the regulation of hormones and enzymes, for the transport of substances, for the immune defense and for blood clotting (1).
Proteins consist of various amino acids that are linked and folded in a chain-like manner. Our body can produce some amino acids itself, but not all. The essential amino acids that the body cannot produce on its own must be taken in with food.
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Protein-containing foods differ in their biological value. This means that the protein of various foods cannot always be absorbed and used equally well by the body. Animal foods such as meat, fish, dairy products or eggs have a high biological value. Our body can make good use of animal protein because it has a similar structure to the proteins in our own body.
But there are also some valuable vegetable sources of protein. For example, pulses, nuts or various types of grain provide our body with valuable protein. The biological value of food can be increased by combining foods. When combining different protein sources, the amino acids complement each other and can then be better metabolized by the body.
General recommendations and individual daily protein requirement
According to the German Nutrition Society (DGE), adults should consume around 0.8 grams of protein per kilogram of body weight every day. With a body weight of 70 kilograms that would be around 56 grams and with a body weight of 60 kilograms around 48 grams of protein per day (2).
However, the individual is Protein requirement not only dependent on body weight. People who move around a lot in everyday life, have a physically demanding job or who often play sports have a higher protein requirement than people who spend the day mainly sitting. Active people are recommended to consume around 1.2-1.4 grams of protein per kilogram of body weight every day (3).
Older people can no longer metabolize proteins as efficiently as young people. To muscle loss and osteoporosis To prevent this, it is recommended that older people consume around 1.0-1.3 grams of protein per kilogram of body weight with their food every day (4).
Be careful not to confuse: When "grams of protein" is mentioned, it is the pure amount of protein, not the weight of the food. For example, 100 grams of salmon contains 20 grams of protein.
Daily protein requirement when losing weight
It is known that the only way to lose weight is to eat fewer calories than you use. A protein-rich diet supports that Slimming success, because it keeps you full for a long time. The persistent feeling of satiety means that overall fewer calories are consumed throughout the day. In addition to good satiety, protein also boosts the metabolism and thus helps burn more calories (5).
Studies show that a diet with a protein content of 20-30 percent of the daily energy intake increases the calorie consumption by 80-100 calories per day. To achieve this goal, with a daily energy intake of, for example, 2000 calories, 400 calories are consumed in the form of protein. That corresponds to 100-150 grams of protein per day (6).
protein not only helps to lose weight, but also to maintain the weight achieved after a diet. In a study with 148 test subjects, the subjects gained 50 percent less weight after a diet than other subjects if they consumed 18 percent of the daily calories in the form of protein. This is because protein-rich products keep you full for a long time and thus reduce the risk of food cravings (7).
Daily protein requirement for muscle building
Muscles consist for the most part of proteins. Like most substances in the body, they are constantly being broken down and built up again. In order to build muscle, the body needs to build more muscle protein than it breaks down. For this you need a positive protein balance. If you want to promote muscle growth, you have to be Strength training So supplement with a protein-rich diet (8).
A protein-rich Diet also prevents built-up muscles from breaking down during a low-calorie diet (9).
In order to optimally support muscle building, it is recommended to eat 1.5-2.2 grams of protein per kilogram of body weight every day.
Recommended sources of protein
The best animal Sources of protein are meat, fish, eggs and dairy products. All of them contain the amino acids that are essential for our body. Plant-based foods that contain plenty of protein are such as legumes, nuts or various types of grain Quinoa. In contrast to animal protein sources, vegetable protein sources also score with a high fiber content.
also read: The top 20 high protein foods
With a healthy and balanced diet with the recommended sources of protein, the daily protein requirement is covered without any problems. It is usually not necessary to include the diet as well Protein shakes or to add protein bars.
Is Too Much Protein Harmful?
It is said again and again that a high protein diet can cause kidney damage, for example. This statement has not been scientifically confirmed. Those who already suffer from kidney damage are advised to avoid a protein-rich diet. In healthy people, however, a protein-rich diet does not have a negative effect on kidney function (10).
The nutrition expert Professor Dr. Eberhardt Windler confirms that a protein-rich diet is not harmful to health: "Protein-based diets have become more popular. Therefore, it was tested whether they are also safe, as too much protein could damage the kidneys. This has not been confirmed, however, a protein-based diet is safe. "
A protein-rich diet even has health-promoting effects. An increased protein intake helps, for example, to lower blood pressure and together with it promotes Calcium and Vitamin D bone health (11).
People with high or high levels of fat in their blood Cholesterol levels but should make sure to prefer vegetable protein sources and low-fat animal products, as high-fat animal foods increase the LDL cholesterol level. An elevated LDL cholesterol level can lead to hardening of the arteries in the long term.
Knowledge to take away!
Proteins are important building materials in the body and have regulating functions. They consist of different amino acids. The body cannot produce some amino acids itself; these have to be taken in with food. The German Nutrition Society (DGE) recommends consuming 0.8 grams of protein per kilogram of body weight every day.
For people who have a physically demanding job, who do a lot of sport, as well as older people, the daily protein requirement is increased to around 1.2-1.4 grams. In the case of a protein-based diet, it is recommended to take in 20-30 percent of the daily energy intake in the form of protein in order to achieve optimal weight loss success. When building muscle, the daily protein requirement is 1.5-2.2 grams of protein per kilogram of body weight.
Good sources of protein are meat, fish, eggs or dairy products. But some plant-based foods such as legumes, nuts or various types of grain also contain plenty of protein. A protein-rich diet does not damage the kidneys in healthy people.
It is scientifically proven that protein helps lower blood pressure and promotes bone health. People with elevated blood lipid levels or high cholesterol levels should avoid high-fat animal foods in order not to increase the risk of hardening of the arteries.
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