Many people have various doubts about protein intake. Some misconceptions are also common, some think that it is important to eat more protein to be strong, while others say that consuming more protein than necessary can cause harm. at this point BBC A feature has been published in which it is said that the amount of protein is necessary for the human body.
How much protein is needed?
Protein is very important for the body, which helps in the production of hemoglobin in muscles, enzymes, skin, hair and blood, which is used to break down the proteins into amino acids, which are used in various functions in the body.
According to experts, an adult usually needs 0.75 to 0.8 grams of protein per kg of weight per day. That is, a person weighing 70 kg needs about 56 grams of protein per day, but for those who do high levels of physical activity, such as athletes, bodybuilders or weight trainers, they need to consume 1.6 to 2.2 grams of protein per day.
Which foods are available in protein?
Experts suggest that it is best to consume protein through natural foods, which are good sources of pulses, nuts, soy, chia, milk and dairy products for vegetarians, which are the best sources of protein for non-vegetarians.
Protein powder needs and risks
Many of the protein powders may not be able to consume enough protein due to lack of time or lack of proper diet planning, but many protein powders available in the market may contain harmful ingredients, such as heavy metals, pesticide residues and toxic chemicals, which have been 25 times more dangerous than the recommended doses.
Excess protein loss
Many people think that the more protein you consume, the faster the muscle will be formed, but it is not completely correct. In addition, too much protein can cause flatulence, gas and digestive problems.
Experts suggest that it is better not to consume more than 20-40 grams of protein powder a day because taking too much protein powder can eliminate the vitamins and minerals found in natural foods.
Proper diet plan
In addition to protein intake, it is also very important to consume other nutrients, which are essential for the body to ensure the supply of vitamins, minerals and omega-3 fatty acids to the body, to ensure that you eat fish, vegetables, fruits and healthy fats.
Protein is important for muscle building and strong, but does not require extra protein intake, a balanced diet, adequate sleep and proper physical exercise are key to the strong body.
