eat protein help build muscle, recovery You will be able to maintain it faster after intense training. healthy weightand satiety lasts longer.
So it’s only natural that you want to keep leveling up. protein intake.
In the past year, 52 percent of Americans followed a specific eating pattern, with a high-protein diet being their top choice, with 18 percent adopting it. International Food Information Council (IFIC) 2023 Food and Health Survey.
Chris Solid, RDIFIC Senior Director of Nutrition Communications said: high protein Since 2018, only 4% of respondents said they were on a diet even though they were not on the survey list.And he doesn’t know exactly why protein It’s getting even more attention now.
“From 2018 onwards, two potential impacts cannot be ignored: the impact of Covid-19 on dietary choices and increased food availability. vegetable protein food and beverage products,” he says.
According to IFIC research, the main reasons people choose to adopt a particular diet are to lose weight, improve their appearance, feel better, have more energy and prevent potential health problems. It was a desire to
add more protein It can provide a range of benefits to your diet, especially if you’re lifting weights or training hard, he said. Leah Silverman, RDregistered dietitian. manhattan clinic.
However, the amount of protein you need on a high-protein diet will vary depending on your age, weight, level of physical activity, and overall health.you also can “Protein is an essential nutrient for the body, but too much of it can have potential harm,” she says.
A nutritionist explains what a high-protein diet looks like, how to add more protein to your diet, and what benefits it can bring.
What exactly is a high protein diet?
Protein is found in muscles, bones, skin, hair and other body parts. Harvard TH Chang School of Public Health. It helps promote several chemical reactions in the body, such as activating hemoglobin, which moves oxygen in the blood.
So while eating protein is good for your health, Solid says it’s hard to define what counts as “high protein.”
“For example, some protein recommendations are based on the percentage of calories in your diet that come from protein,” he says. “Other protein recommendations are based on weight.”
Adults should get at least 0.8 grams of protein That’s about 7 grams per 20 pounds of body weight per kilogram of body weight daily.
According to Silverman, consuming more than that recommended amount is considered a high-protein diet.
A high-protein diet might look like this:
High protein based on weight
According to Solid, the high-protein rule for the average person is to eat at least 1.2 grams of protein per kilogram of body weight. For intense training and weight training, protein he can increase to 1.75 grams.
If you choose to consume 1.75 grams of protein per kilogram of body weight per day, that would be:
- About 125 grams per day for a 154-pound person
- About 160 grams per day for a 200 lb person
High Protein Based on Percentage of Calories
Protein intake can vary depending on your caloric needs, which are influenced by your age, size, fitness level, and other factors, Solid says.
Another way to increase protein is to make protein-rich foods a significant portion of your daily calories. For example, Solid says high protein can be defined as 22 percent or more of your total daily calories. Here are some examples.
- About 80 grams of protein per day for a 1,500 calorie diet
- About 110 grams of protein per day for a 2,000 calorie diet
- About 140 grams of protein per day for a 2,500 calorie diet
- About 135 grams of protein per day for a 3,000 calorie diet
What are the benefits of protein?
Protein has been shown to help with weight loss and weight management because it keeps you feeling fuller for longer.one study Overweight women found that increasing their protein intake from 15 percent to 30 percent reduced their daily calorie intake by about 400 calories.
research We also find that consuming more protein helps maintain muscle mass and build muscle and strength during strength training.
protein has potential Metabolism promoting effect.it might also help lower blood pressure and promote bone health.
Is it okay to eat too much protein?
Solid says you can overeat anything, but most healthy people don’t need to worry about eating too much protein. However, if you have health problems such as kidney disease, you should monitor your protein intake.
There is no formal “protein excess threshold,” Silverman said, because tolerance varies from person to person. But consuming more than 2 grams of protein per kilogram of body weight may not provide additional benefits, she added.
What are the drawbacks of a high protein diet?
Focusing too much on protein can neglect other important nutrients, such as fiber, says Solid.
“Fiber is only found in plant foods, so depending on the protein source, a high-protein diet that overemphasizes animal foods and doesn’t include enough fruits, vegetables, and whole grains can also be a low-fiber diet. there is potential,” he explains.
Long-term excessive protein intake can strain your kidneys, especially if you’re at risk for kidney disease, Silverman said.
Also, if you’re taking protein, be sure to drink more water. “The body needs more water to metabolize and remove the byproducts of protein breakdown, which can increase the risk of dehydration.”
What time of the day should I eat protein?
Your body needs protein all day long, so you don’t need to focus on eating protein at a specific time, says Silverman.
Protein provides the most benefits benefit the muscles Rather than getting it all in one meal, Solid says, spread it out over three meals.
However, ingestion of protein Within 1 hour after working out Silverman added that it can support muscle repair and synthesis.
How to add more protein to your diet
Protein can come from a variety of plant and animal sources, but what you eat is a matter of personal preference. Red meat, poultry, fish, eggs and dairy products are good animal sources. Beans, nuts, seeds and soy products provide plant-based protein.
Including more of these foods in your meals and snacks can help increase your protein intake. Solid recommends always checking the nutrition label.
For example, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic skyl contain more protein than regular yogurt.
“Even if you’re not craving more protein, consider diversifying your protein options, such as eating more beans, chickpeas, lentils, peas, seafood, and soy foods,” Solid says. says.
Erica Sweeney is a writer who primarily covers health, wellness and careers. She has contributed to The New York Times, HuffPost, Teen Her Vogue, Parade, Money, Business Her Insider, and more.
