How many proteins should you take a day? – wistropa1

What is protein?

Before examining the amount of proteins you need every day, we will briefly look for this nutrient. Proteins are part of the macronutrients. Lipids and carbohydrates are also part of it. These macronutrients are the three main constitutive elements that your body needs to function correctly. They provide energy and participate in the physiological processes of the body.

Proteins, carbohydrates and lipids provide energy. 1 gram of protein provides 4 kcal, just like 1 gram of carbohydrates. Fats contain more energy, 9 kcal per gram. In addition to providing energy, proteins contain different amino acids. These are the small particles that make up proteins. In total, there are 22 different amino acids, which everyone plays a role in the way your body works.

Do you want to know more about different amino acids and their role in the human body? In our blog on amino acids, you will find All information On these constitutive elements of protein.

How many grams of protein do you need a day?

Like Bodybuilder, a force of strength or even as a beginner in the gym, you have heard that proteins are important for muscle growth. The term “high protein content” is very often mentioned and many athletes believe that they must consume huge quantities of proteins to obtain results. But is it so? How many grams of proteins a day are needed in a healthy diet?

On March 2, 2021, the Council for Health in the Netherlands published new standards in proteins. They describe the directives for the needs of daily proteins based on the level of activity and lifestyle.

But what do these directives for taking protein say? First of all, it is indicated that an average adult needs about 0.83 grams of protein per kilogram of body weight. This is the amount of proteins required per day for non -load -bearing adults. Are you more active? So your needs of daily proteins increase quickly. For example, a resistance athlete needs about 1.4 to 1.6 grams of protein per kilogram of body weight. Do you practice bodybuilding to earn muscle mass? So you need 1.6 to 2 grams of protein per kilogram of body weight.

How to calculate the number of proteins per day?

As you can see, the number of grams of proteins requested per day varies considerably according to the sport you practice. Passionate athletes (with force) are therefore encouraged to consume more proteins than sport. In fact, the body needs multiple proteins to repair the muscles after a sports session. But your weight also has an impact on the amount of protein to be consumed per day.

Tip: Do you want to follow a protein diet? It is therefore very important to calculate the number of grams of proteins you need per day!

Do you want to calculate your daily need for protein? First it determines your driving goal and multiply the number of grams of proteins corresponding to body weight. Below he will find a practical example.

The needs of daily proteins depend on the level of activity and on the training lens

The number of grams of proteins you need per day depends in part on the type of sport you practice and your training goals. You can follow the following directives:

• Not sport = 0.83 grams of protein for kg of body weight
• Leisure athlete = 1 – 1.2 grams of protein for kg of body weight
• Resistance athlete = 1.4 – 1.6 grams of protein per kg of body weight
• Force the athlete = 1.6 – 2 grams of protein per kg of body weight

What does this mean for a body weight of 85 kilograms? As non -sporty, you would need about 71 grams of proteins per day. As a resistance athlete, you should consume about 119 at 136 grams of protein and as a force athlete, you would need 136 to 170 grams of proteins per day. Fortunately, you can get this amount of protein thanks to your daily diet. For example, composing a diet with food such as Blanc, eggs, meat, chicken, fish, wholemeal bread, oats, nuts and beans or legumes. Do you need more protein -rich foods? Look at our blog here on protein -rich foods.

How many proteins should you consume a day to earn muscle mass?

Do you want to take a lot of muscle mass? Do not be influenced by not on the basis of the maximum consumption of protein. Facilitate the task following a directive of 2 grams of protein per kilogram of body weight. This is the amount of proteins necessary for muscle growth.

Consuming 2 grams of protein per kilogram of weight daily, provide your muscles with enough constituent elements to recover after an intensive training session. The micro-rods in the muscle fibers will be repaired and to avoid new muscle injuries, your body will slightly strengthen the muscles. Of course, the growth of muscle mass is not limited to eating enough proteins. Even the total calorie intake, the training program (including adequate rest) and genetic predispositions have an impact.

A much higher intake of protein has little use and does not add any added value to muscle growth. Your body uses only the amount of proteins it needs. Eating more proteins can cause excess calories, which also cause accumulation of fat mass (since proteins will also provide energy). It is therefore a waste of consumption in many (expensive) proteins unnecessarily.

What is the difference between men and women regarding the needs of proteins?

Now that you know the directive on the amount of proteins you need as a sportsman, you can apply it to your diet. We often receive the question if protein needs differ between men and women. No, this is not the case, as this study shows [1]. The directives previously described for the intake of protein apply to men and women.

In the past, we thought women needed less proteins. This is mainly due to the distribution between fat mass and muscle mass. Women naturally have more fat and less muscle mass, which would mean that they would need about 15 % less protein. However, the study mentioned above shows that the needs of the proteins are the same for men and women.

On the other hand, in practice, women will need less proteins per day than men, but this is explained by the fact that women are in average light than men.

Vegetable protein needs

The vegans have higher protein needs per day. They must consume about 20-30 % more proteins per day compared to athletes who consume animal proteins. This is due to the amino acid profile of vegetable proteins, which often contain less essential amino acids than animal proteins. In addition, the proteins of vegetable origin are sometimes more difficult to digest and absorb from our body.

Follow a vegan diet and are you wondering how many proteins do you need a day? Calculate your daily protein needs described above in this blog, then add 20-30 %. It is also recommended to vary the sources of vegetable protein to always obtain essential amino acids enough.

Lactrum protein to meet your protein needs

Although it is completely possible to get enough protein from a “normal” diet, many athletes opt for protein smoothies. In fact, the milk serum protein is an ideal complement to easily obtain further proteins. A protein smoothie is very practical, especially in the days when you don’t have time to have protein -rich meals.

In XXL Nutrition we offer a wide range of protein smoothies based on milk serum proteins. You have the choice among the bestsellers such as delicious milk serum, the isolated of milk serum and the hydro of the serum of milk to easily obtain high quality proteins. Just shake and then drink a good dose of protein. With our protein smoothies, you can easily reach your protein needs every day.

So how many proteins should you take a day?

In this blog, we examined the number of grams of proteins needed per day for different types of athletes. You can use this information to calculate your daily protein needs. Use your body weight and the level of activity to determine the amount of protein needed to achieve your goals.

For athletes and bodybuilder of strength, the taking of target protein is from 1.6 to 2 grams of protein per kilogram of body weight per day.

These proteins can come from foods of animal or vegetable origin. A protein smoothie before or after the sports session is obviously also an easy way to obtain all the necessary proteins. In XXL Nutrition, you are definitely in the right place for all the highest quality protein smoothies!