Proteins are one of the most important nutrients for the human body and perform a number of fundamental tasks, including acting as enzymes and hormones (including insulin). The recommended daily dose defines the average amount needed for a healthy person and can be applied to approximately 97% of the population. The daily protein requirement depends on the individual caloric needs taking into account age, gender, general health, activity level and whether you want to lose weight or gain weight. It is very important to be able to calculate the correct dose, because an excess of protein can trigger health problems; for example, it can stress and overload the kidneys, turn into lipid tissue, cause dehydration, and potentially increase the risk of diabetes, prostate cancer, and kidney disease.
Steps
Part 1 of 2: Calculating the Protein Intake
Step 1. Make an appointment with a dietician
Since nutritional needs vary according to the person and many factors, consider consulting a licensed dietician who is trained to define these needs.
Ask the family doctor to recommend a specialist or find one by consulting the register of your region
Step 2. Calculate your recommended daily intake of protein
Weigh yourself in the morning after going to the bathroom do it for five consecutive mornings and find your average body weight. Multiply the value expressed in kilograms by 0, 8; the result provides the amount (in grams) of protein you should be consuming each day. The guidelines state that 0.8 g of this nutrient should be eaten for every kilogram of body weight.
- You can also use an online calculator.
- For example, a person who weighs around 60 kg should have approximately 48 g of protein per day (60 x 0.8 = 48 g).
Step 3. Calculate the daily amount starting from a given percentage
Another way to calculate the protein requirement is to consider it as a percentage value. The goal is to make sure that 10-25% of the calories you consume every day come from this nutrient; the exact percentage varies based on age, gender, health condition, level of physical activity, and whether you want to lose weight or gain weight.
Although this value may seem quite high when expressed as a percentage, dieticians remember that the recommended daily amounts represent the minimum necessary to guarantee the body's functions. Most Western populations get 16% of their calories from protein, although they need to increase this value
Step 4. Adjust the recommended dose
Some individuals need more protein than others. Generally speaking, children need more (20-25% of calories) than adults; the male population has a higher protein requirement than the female one, and pregnant or breastfeeding women must consume more protein than those not found in these situations (75 to 100 g of protein per day). Older adults may need a higher intake to protect themselves from sarcopenia, coming in at 1.2g of protein per kilogram of weight.
If you have kidney or liver disease, you should cut back on protein as directed by your doctor
Step 5. Consider the role played by proteins
They act like hormones, becoming chemical messengers that "tell" the cells what to do and when; they are also enzymes, substances that continually trigger chemical reactions. They also perform the function of antibodies by binding to infectious or foreign particles; antibodies represent one of the main defenses of the organism.
Proteins constitute the structure and support of all cells in the body, they are the membrane transporters that allow substances to enter and exit cells
Step 6. Understand the composition of proteins
When you eat the complete ones, the amino acids that compose them are separated into single units and reassembled in a new sequence according to the specific physiological needs of the moment. Amino acids join and fold in many different ways; There are twenty different types that you can find in proteins and which are divided into three main groups:
- Essential: You have to get them through your diet because they cannot be synthesized by the body.
- Non-essential: they are produced by the body.
- Conditionally essential: they are normally produced by the body, but their needs increase at certain times, for example during times of stress and illness.
Part 2 of 2: Getting Protein Into Your Diet
Step 1. Distinguish low-quality proteins from nutrient-rich ones
The latter offer greater benefits than the poor ones; for example, eating protein foods that are high in saturated fat is less healthy than eating leaner foods that also contain other nutrients. While lean meats and alternative sources of protein are preferred, remember that you don't need to stop eating meat.
For example, although red meat is rich in these nutrients, it does contribute to hypertension and to raising the cholesterol concentration; then switch to products with less fat, such as turkey or legumes
Step 2. Enter the meat and fish proteins
Beef and pork are rich in it, but should be consumed in moderation; if possible choose other foods, such as skinless poultry, tuna and salmon.
Eggs contain the proteins that have the greatest biological value; this parameter indicates the efficiency with which the organism is able to use those obtained through food. Eggs and other animal sources provide proteins considered "complete", which provide all the essential amino acids; 2 eggs contain 13 g of protein
Step 3. Don't forget the vegetable ones
People who stick to a vegetarian diet need at least 33g of protein per day (in a 2000 calorie diet); they can easily get them from eggs and dairy products. If you are vegan, you can take advantage of plant-based protein sources such as:
- soy products (eat 75g of tofu for 21g of protein);
- meat substitutes;
- legumes (try to eat 80 g of lentils to get 13 of proteins);
- dried fruit (25 g of almonds provide 8 g);
- the seeds;
- whole grains (60 g of wholemeal pasta contains 4 g of protein).
Step 4. Eat plenty of vegetables and fruit
While not as high in protein as meat or dairy, vegetables do provide important nutrients. The highest protein ones are:
- peeled potatoes (5 g of protein);
- 50 g of broccoli (2 g of protein);
- avocado (3 g of protein);
- banana (1 g of protein).
Step 5. Eat dairy products
They are an excellent food that allows vegetarians and omnivores to satisfy their protein needs. Research suggests that milk proteins are easier to digest than those from meat, soy or grains. Here are some suggestions:
- 250 ml of milk (8 g of protein);
- 100 g of cottage cheese (15 g of protein);
- 50 g of cheddar cheese (12 g of protein);
- 120 ml of yogurt (8 g of protein).
Step 6. Keep track of your protein intake
Monitor the amount of this nutrient you eat throughout the day. You can do a search online to find out the amount of protein contained in each food; in this way you can easily carry out calculations taking into account the diet you follow and the portions you consume.
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For example, a simple breakfast of oatmeal, blueberries, milk, and yogurt might look like this:
85 g of oats (10.7 g of protein); 50 g of blueberries (no protein); 250 ml of skimmed milk (4.3 g of protein); 120ml plain Greek yogurt (10.2g protein) for a total of 25.2g
Step 7. Calculate your daily intake
Once you have tracked all of your meals, determine if you are getting enough protein; for example, if you weigh 60 kg you should take at least 48 g of this nutrient every day. If you find that you only eat 40g, you need to find ways to increase the dose.
Remember that there are special circumstances in which you have a greater need; for example, if you weigh 60kg and are breastfeeding, you need to consume no less than 71g of protein per day
Advice
- Many athletes and bodybuilders eat a large amount of protein on a daily basis; however, the medical and scientific community still does not agree that a high-protein diet plays a significant role in the development of muscle mass.
- Online nutrition calculators can also help you determine your recommended intake of carbohydrates, vitamins, fats and cholesterol, as well as letting you know your body mass index (BMI).
