Proteins are used throughout the human body, from individual cells to the immune system. In addition, they play an important role in building new muscle tissue. It is important to know that the body needs protein, but knowing exactly what it needs can help you eat a well-balanced diet and have a healthier body.
Steps
Part 1 of 3: Determine Protein Need
Step 1. Determine your activity level
This step is important in determining the amount of calories you should consume each day. Since proteins make up a part of these calories, knowing your activity level also allows you to determine how much protein you need to absorb.
- If you do not carry out any other physical activity than the one strictly connected to daily life, you have a sedentary lifestyle.
- Moderate activity includes, in addition to the normal daily routine, 2.5 - 5 km of walking per day at a speed of 5 - 6.5 km / h or equivalent exercise.
- If you are a physically active person, you walk at least 6.5km a day at a speed of 5-6.5km / h or otherwise engage in an equivalent activity.
- Athletes train to compete in sports and do a great deal of exercise.
Step 2. Weigh yourself
The formula for determining your protein requirement is based in part on body weight. Step on the scale and make a note of the result.
Step 3. Multiply your weight by your activity level
Each activity level has a multiplier to determine the right protein intake. The result you get represents how many grams of protein are needed for your specific case.
- If you have a sedentary lifestyle or are in moderate activity, multiply your weight by 0.8. So, if you weigh 70 kg, you will need 56 grams of protein.
- If you are physically active, multiply your weight by a coefficient between 0, 8 and 1, 2. So, if you weigh 70 kg, you will need 56-84 grams of protein per day.
- If you are an athlete who needs to build muscle mass or you are a young athlete, you need 1, 2 - 1, 8 grams of protein for every pound of body weight. So, if you weigh 70 kg, you need to have 84 to 126 grams of protein per day.
Part 2 of 3: Get Protein
Step 1. Eat meat
They are one of the best sources of protein, as they are complete - meaning you can get all the amino acids your body needs from a single source. A 30-gram serving of meat provides 7 grams of protein. Eat different types of meat to get different nutrients and enjoy different flavors. Avoid getting bored at the table and diversify your dishes.
Try to choose lean cuts of meat, such as chicken or fish, as excess fat in the diet is harmful. When eating chicken, remove the skin to limit fat
Step 2. Eat the eggs
These are also an excellent source of complete protein. To get 7 grams of protein, eat a large egg. Remember that eggs can be added to both sweet and savory dishes, as they are quite a versatile ingredient. You can make scrambled eggs with veggies and low-fat cheddar cheese, or cook a quick, quick protein pancake by whipping egg whites with chunks of oats and cinnamon to stiff peaks! The possibilities are endless.
If you want to eat a quick, protein-rich snack, boil a few eggs at the beginning of the week. Remove the shells and leave them in the refrigerator to take them when you are hungry
Step 3. Drink the protein
A cup of milk contains about 8 grams of protein and also provides carbohydrates as well; this is why some people drink it after a workout in order to regain energy. For best results, add a scoop of whey protein powder (with less than 5g of sugar) to the milk and you get a "super dose" of protein.
If milk isn't your favorite drink, try making smoothies with yogurt. This product is able to make the drink more dense and rich in nutrients; if you wish, you can mask the flavor of the dairy product with fruits and vegetables. Keep in mind that a cup of yogurt contains more protein than milk, around 11 grams
Step 4. Eat vegetables
You can also get protein from plant sources, mainly from lentils and beans. For example, a cup of beans contains about 16 grams of protein, but you can also eat lentils or peas to get about the same amount.
Try to eat beans with rice, as this combination allows you to assimilate complete proteins. If you are a vegetarian and this is not your favorite dish, be sure to eat different types of grains, seeds and beans every day to ensure all essential amino acids
Step 5. Add peanut butter to your dishes
This food also supplements protein in your diet. For example, one tablespoon of peanut butter contains 4.5g of protein.
To incorporate it into your diet, place some on a slice of wholemeal bread or add a spoonful to your smoothie
Part 3 of 3: Monitor Your Protein Intake
Step 1. Calculate the size of the portions
The first thing to do to keep track of the protein you eat is to know the portions and the easiest way to do this is to weigh your meals. You should weigh meat or measure foods such as beans and legumes with a measuring cup.
- Weigh the meat in grams and multiply the amount of protein for each gram. For example, 90g of meat contains 21g of protein, as there are 7g of it in a 30g serving. Remember that when calculating the amount of protein you should weigh raw foods and always follow the same method.
- Measure the legumes in cups and multiply the volume by the protein content of each cup in grams. For example, ¾ cup of beans contains 12 g of protein, since 0.75 x 16 = 12.
- If you don't want to waste time weighing, you can calculate "by eye". For example, a 90g serving of meat is the size of a deck of cards, while 90g of fish is about the volume of a checkbook. Half a cup of beans is roughly equivalent to a light bulb, while two tablespoons of peanut butter equals a golf ball.
Step 2. Keep a food diary
It can come in handy for knowing what you eat each day and makes you more aware of each bite. To keep a diary, simply write down the foods and portions of everything you eat daily, including the amount of protein.
If you have eating problems and are prone to overeating, you should also journal activities and feelings associated with food, for example: "I felt sad and watched television." This way you can keep track of times when you tend to eat more
Step 3. Add the daily totals
Once you've made a note of the protein you eat each day, add them up and compare the data with the amount of protein you should be getting, so you can adjust your dosage based on your results.
Step 4. Don't eat too much protein
While a large intake helps build muscle mass, the body does not actually need an excess of this nutrient. In fact, if you consume more protein than you need, it generally turns into fat - and, more seriously, puts too much strain on the kidneys.
