The norm of proteins per day

Proteins are the body's main building blocks. Cells, enzymes, tissues are made of it. They are not replenished with the help of a cumulative effect, it is necessary to constantly compensate for their deficiency. Proteins are responsible for the musculoskeletal system, muscles, tendons and bones.

The role of proteins in the body

Before talking about the role of protein in the body, it should be noted its main types. Proteins are divided into plant and animal sources. They are the main source of amino acids for the body, which are the building blocks of organs and muscles.

Proteins almost completely control the metabolic process in the human body, and also participate in the structure of cells. It is very important for the female sex to consume protein in food, as it is he who is responsible for the elasticity of the skin, healthy hair and strong nails. It can be safely called a beauty catalyst.

Protein helps to maintain shape. The fact is that the process of digesting protein itself requires a large expenditure of calories, as a result of which muscles are created. And these are not all the positive qualities that proteins carry for the body:

• Proteins protect the deep layers of the epidermis from damage. Thrombin, fibrinogen - proteins that prevent blood loss and injury to the vascular system are responsible for this. They help form antibodies that build immunity.
• Also, proteins not only "build" cells, they also regulate the processes taking place inside and outside.
• The proteins actin and myosin are responsible for the functioning of the musculoskeletal system. Collagen protein supports muscle and tendon strength.
• Protein during fasting can make up for the lack of energy.

The norm of proteins per day

Protein - Protein needed to be replenished on a daily basis. If this type of protein does not enter the human body, a disease of the musculoskeletal system may develop.

Scientists disagree on exactly how much protein is needed consume in a day... Most dietitians stick to 0.8 grams per kilogram of body weight. For men this is an average of 56 g, for women 46 g.

Most often, this amount is sufficient, but in rare cases, protein deficiency can occur. This is due to the fact that all people have a different level of activity, health status. Therefore, when calculating the daily rate, it is necessary to proceed from the needs of your body, starting from the generally accepted norm.

If you do not pay attention to the muscle mass of a person and the structure of the body, then physically active people need more protein. Accordingly, with an inactive image, protein intake should be reduced. For example, professional athletes consume at least 1.2 grams per kilogram of body weight per day.

Older people, as well as the elderly, need a higher protein content in their food, as it helps to avoid osteoporosis and muscle loss. In grams, this is approximately 0.9 to 1.2 per kilogram of weight.

It is also worth noting that very often people are mistaken in measuring the amount of protein. Most commonly, "gram of protein" refers to the weight of a product, such as beans. However, it is correct to take into account the weight of the macronutrient. So in 1 egg, the actual weight is 46 grams, and the protein is only 6 grams.

More protein content per 100 g of product is presented in the following table.

Protein rich foods

The main protein resources among products are: milk and dairy products, meat, fish, eggs. They contain all the required amino acids. In addition to protein from animal products, you can also get it from plant products. For example: legumes, grains, nuts.

Some fruits and vegetables are also rich in protein. They are well absorbed by the body and aid in digestion. These include: brown rice, asparagus, spinach, avocados, bananas.

Many people don't need to keep track of how much protein they consume in a day. In order not to experience problems with a lack or oversaturation of protein, it is enough to eat quality food with a high protein content, not forgetting about plant foods. Then the amount of protein will be normal.