Proteins do all the work in our body cells. We need them for regulation, structure, and function of body tissue and organ. Proteins consist of smaller units called amino acids. They attach to one another in long chains.
Amount of Proteins Needed
The amount of protein you need to take depends upon many factors. Here is how you find it out:
- Your body weight
- You are a man or a woman
- For what purpose
A thumb rule for proteins is 0.36 times your body weight in pounds. It works out to 0.8 grams of protein per kilogram of body weight. So, if you weigh 70 kg, you need 56 grams of protein daily. For a woman, it works out to 46 grams. It gives us a bare minimum amount of protein alone.
For Muscle Building: If you are weight training, then you need more proteins. You must take 0.8 grams per pound of body weight. For a person weighing 144 pounds, it works out as 115 grams daily. Since one does not normally eat much meat or drink so much milk, it is recommended that you add protein supplements to your daily diet. Muscles consist of proteins largely. Drinking a protein supplement like Whey Protein drink will help to build muscles.
For Fat Loss: Since proteins promote fat loss, weight watchers use it. When you have more proteins, it reduces your appetite and decreases carbohydrate intake. It does this by increasing the amount of glucagon-like peptide 1 and cholecystokinin both of which reduce the appetite. So, snacking on a protein-rich drink or biscuit in between meals will help to reduce appetite.
For weight trainers, 15-60 minutes after an exercise schedule is best for your protein drink. By doing this, your body will get a maximum benefit from a protein drink.
Sources of Proteins from Food
Main sources of protein include dairy products and meat. Here is a break-up of that list:
Egg 6-11 grams per egg
Eggs are the most complete food item. It is best to eat egg yolks alone as they contain all those proteins.
Greek yogurt 23-25 grams in 8 ounces
Greek yogurt is an ordinary yogurt that has been strained. It contains twice the amount of proteins as an ordinary yogurt. It is good for gut health and has plenty of proteins.
2 percent milk 8 grams per cup
Most people prefer skim milk but 2 percent milk is good in its own way. It helps improve vitamin D absorption. Moreover, it has a good amount of proteins.
Thus, improve your health by including more proteins and decreasing fats. Moreover, regular exercise such as a morning walk will help.
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