Protein RDA – How Much Protein We Need Per Day?

Recommended/Optimal protein dosage

The recommended dose of protein for adults (with low physical activity) is 0.8 grams per kilogram of body weight. This amount is what is the average value that one must consume to obtain what is known as nitrogen balance. Nitrogen balance means that the body accepts the same amount of protein that degrades it, which happens when the replaced skin cells, tissues recovered or replaced the lining of the intestine.

This is it sufficient for an active person? Good question! Being nitrogen balance is good for every day. However, you read these statin to become a lean, muscular machine.
Both sexes – men and women should strive to make even small amounts of muscle if they want to accelerate fat loss and help to change the composition of tyaloto.Vaprosat is that bodybuilders and athletes need more than this dose .
What is now known that excessive protein (40% of total calories) in food does not lead to kidney damage or other adverse effects as initially smyatashe.Druga benefit of taking extra protein than is recommended that need more energy to break down than carbohydrates. This means that your body will burn more calories to break down and absorb protein than other nutrients.

This is an effect of high protein diet
Most energy for decomposition, means more time. The result is that the protein is held in the stomach longer than the same amounts of carbohydrates. This increases, as is known, sitosta food. Satiety is a measurement of satisfaction or “completeness” of food. This is especially useful for those of us who seek weight reduction by controlling the apetita.Vapreki it is extremely important not to ignore the intake of other essential nutrients like fiber, complex carbohydrates and vitamins and minerals, we can see that can be quite useful to increase protein intake if you expect to improve our physique.
Just as there are better sources of carbohydrates than others, there are better sources of protein than others. And like carbohydrates are rated on the glycemic index, proteins are graded on their quality, divided skali.Nay popular and easily understood scoring system known as the biological value of proteins. This simply means that the higher the biological value of protein (BV), the more nitrogen your body can absorb, use and preserve.
As a result proteinie the highest BV promote the most minor muscle gains. But who wants a slight muscle? If you’re curious, see this table with biological assessments of many of our daily food!

Protein-rich foods are delicious!
The biological value of common foods:
Biological food value
Eggs (whole) – 100
Eggs (whites) – 88
Chicken / Turkey – 79
Fish – 70
Clean beef – 69
Cow’s milk  - 60
Unpolished rice – 59
Brown rice  - 57
White rice – 56
Peanuts – 55
Peas  - 55
Flour – 49
Soybeans  - 47
Whole grain wheat – 44
Maize – 36
White beans – 34
White potatoes – 34
Note: The biological value is not a percentage. The egg protein is a biological value of 100, however, only about 94% is absorbed for use by the body. Since the highest percentage of natural food sources is given a reference biological value of 100, or any other food is ranked in comparison. As a result, some protein supplements have a higher biological value of 100. Below is a list of such additives.
Rating of protein supplements:
Biological value protein supplement
Whey protein isolate – 159
Whey protein concentrate – 104
Casein – 77
Soya – 44
How can we use this in our daily diet?
The higher is the biological value of proteins, the better it will be absorbed and will provide more amino acids that can be used for the various needs of the body. This proves that it is important to consume other sources of protein in the diet vi.Nyakoi with lower biological value will be absorbed more slowly and can help increase sitosta later. This can be useful, depending on when consumed. Find out when is best time for your body to take proteins is by talking with a specialist in nutrition and food additives.

The key is to find this protein, which would be best for your body and your lifestyle.

Fundamentals of protein

Protein is perhaps the most important nutrient for the body. It is located literally anywhere in your system. Of tissue to enzymes that break down food to skin cells, and even in kravta.Kogato protein intake in the body through the food we eat, it is broken down into smaller compounds called amino acids. Of the 20 amino acids contained in foods we eat, 9 are essential.

Essential amino acids are:

Histidine *
Isoleucine
Leucine
Valine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan

In non-essential amino acids include:

Alanine
Arginine *
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine *

One of the essential amino acid is one that must be supplied from the menu. The other 11 amino acids can be created from the body and are not considered essential.Failing to get enough even one of the 11 essential amino acids, those who can not do leads to the destruction of body proteins (ie muskulite!) to obtain an amino acid that is unfortunately neobhodima.Za people do not have the storage of excess amino acids.What this means is that we have to accept amino acids on a daily basis to procure the amino acids necessary for various functions.


This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
high protein diet, protein dosage

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