Ideal amount of protein: see 3 ways to consume!

As much as exercising is very important to reach your fitness goals, maintaining a good diet is the secret that will help you get there – and that, of course, includes consuming the perfect amount of protein per day.

Found in animal and plant sourcesThe protein It is an essential macronutrient for building strength and muscle, which not only helps maintain the body’s muscle mass, but also contributes to the smooth functioning of the metabolism.

It is worth mentioning that, for people who follow a vegetarian or vegan diet, it can be a little more difficult to ingest enough protein daily, since the largest amounts of the nutrient come from animal sources. This, however, does not mean that it is an impossible task, but that it requires a little more attention when assembling a dish.

In addition, there are a number of protein supplements that are a great option, not to mention the options seem to be endless. There are, for example, whey protein plant-based or whey, casein, in bars, in gels, in gummies… So where to start?

What is the ideal amount of protein?

According to nutritionist Natalia Barrosfrom São Paulo, the ideal amount of protein varies from person to person due to a series of factors such as body weight, health status and energy balance, for example.

In addition, the amount of physical activity done also influences the indication, since there is variation in the needs of each one according to daily expenses and physical conditioning.
In general, the professional says that the recommendation for an adult is usually, on average, 100 grams per day.

“The minimum protein recommendation for the body’s vital functions is 0.8 to 1 gram per kilogram of the person, per day. However, for physically active individuals, the indication varies from 1.2 to 2.2 grams per kilogram per day”, points out Natália.

“So, to arrive at a number, just multiply your weight with the reference values ​​above. Don’t forget that the higher amounts are for athletes only! The other values ​​are for active people who practice moderate physical exercise”, he explains.

Even so, it is important to remember that it is always best to consult a professional, who will be able to individually assess the profile and needs of each person.

That said, let’s go to tips for consuming the ideal amount of protein per day!

1

Plan your protein intake

According to the professional, the recommended protein consumption per meal is 20 to 40 grams.

“Higher amounts may not be used by the body and still generate a ‘full muscle effect’, which consists of the maximum ability to capture amino acids by the muscle after a protein meal”, points out Natália.

“The ideal, therefore, is to fractionate and include protein sources in every meal. They can be of animal origin, such as lean meats, chicken, fish, seafood, eggs, milk and derivatives, or of vegetable origin, such as beans, peas, lentils, chickpeas, tofu, quinoa and seeds”, he adds.

two

If you don’t have time, use the protein bar

If you’ve been too busy to prepare your own meals and noticed that you won’t be able to consume the amount of protein you need that day, bet on a protein bar.

Although it does not replace a good plate of food, this option can help you meet your nutritional needs.

“Be aware of the ingredients and the nutritional table of the bars, as some may have higher amounts of carbohydrate and fat instead of protein. Also, avoid those that have artificial sweeteners in their composition”, guides the professional.

Here, you can see how to choose the best type, according to nutritionist tips.

3

Make recipes at home

How about some day when you have a little more time to try out new recipes at home? To do this, just add the protein powder in recipes and make a homemade snack or dessert.

See a recipe suggestion for protein cookies below:

Ingredients

50 grams of chocolate whey protein
½ cup peanut butter + additional for topping
2 tablespoons skimmed milk
1 pinch of cinnamon
1/4 teaspoon vanilla extract

Method of preparation

1. In a bowl, mix the peanut butter, whey protein, milk, cinnamon and vanilla. Mix well until you reach a dough.

2. Place a tablespoon of the mixture between your hands and form a ball. Repeat until all mixture is used.

3. Place the balls evenly spaced on the baking sheet and, using your finger, lightly press down on the center of each one to flatten them a bit, creating a small hole in the middle.

4. Add a small amount of peanut butter into each hole. Avoid for too long, so as not to run down the sides.

5. Place the mold in the fridge for at least an hour.

6. Once ready, store them in a container and keep in the fridge until it’s time to eat.

Extra tips for consuming the ideal amount of protein

“For breakfast and an afternoon snack, it is interesting to include eggs, protein spreads, protein pastes from legumes, milk and derivatives or, even, whey or vegetable protein when it is impossible to consume food. In the main meals, choose to include animal meat or vegetable proteins”, advises Natália. Using whey protein is a great option for busy days because of its practicality. It can either be consumed with just water or milk, be added to recipes such as shakes, pancakes and porridge, or even be consumed with fruits and yogurt. For vegetarians or vegans, there is the possibility of using vegetable protein extract or vegetable protein drink, especially rice, lentil, soy and pea. “Remember: protein supplements can be great allies due to their practicality, but they are not better than food. Have a varied and diverse diet!”, concludes Natália.